Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 5-20lb plates on each side of the barbell
Advanced: 25-55lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 4 DAY 5: FULL BODY
-
THRUSTERS (4x10)
Holding dumbbells at your shoulders, lower into a squat, then drive through your legs to stand tall and press the weights overhead. Return the dumbbells to your shoulders and repeat
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb -
L RAISES (4x10) PER SIDE
Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs -
OVERHEAD REVERSE LUNGES (4x8) PER SIDE
Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.
Weigh...
