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 1 DAY 5: FULL BODY
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HAMMER CURL PRESS BURPEES (3x10)
Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs*Modification: In the burpees, set the weights down ...
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REVERSE LUNGE CURLS (4x8) PER SIDE
Stand with dumbbells at your sides. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. As you lunge, curl the dumbbells up toward your shoulders. Lower the weights as you return to standing, then alternate legs.
Weight Recommendations
Beginner: 5-10lb
Int... -
AROUND THE WORLD SHOULDER PRESS (4x10)
Sit tall on a bench with a dumbbell in each hand, arms down at your sides and palms facing forward. With a wide, controlled arc, sweep the dumbbells out and up in a circular motion until they meet overhead. From there, lower them back down in the same circular path to return to the starting posit...
