Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs
*Modification: do these with no weight
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 8 DAY 2: LOWER BODY
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10 SINGLE LEG RDLs (PER SIDE)
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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12 HIP THRUST ADBUCTIONS
Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a resistance band just above your knees. Drive through your heels to lift your hips up into a hip thrust position, squeezing your glutes at the top. At the top of the movement, press your knees out agains...
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10 BIRD DOGS (PER SIDE)
Start on all fours on your mat or on a bench. Extend your opposite arm and leg long, pause, then return with control.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
