Place your back foot elevated on a bench or chair, with your front foot stepped far enough forward to allow a deep lunge. Lower your back knee toward the ground for your Bulgarian split squat, drive back up to standing, then hinge forward at the hips for your RDL. Drive your hips forward to return to standing.
Weight Recommendations:
Beginner: Bodyweight only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 9 DAY 2: LOWER BODY
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10 BENCH STEP OVERS (PER SIDE)
Stand beside a bench or sturdy surface with a dumbbell close to your chest. Step your inside foot up onto the bench, driving through your heel to bring your other foot up to meet it on top. Step down on the other side, leading with your outside foot, and repeat back in the other direction. Keep y...
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15 BANDED FIRE HYDRANTS (PER SIDE)
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one knee out to the side as high as you can without rotating your hips or shifting your weight. Pause at the top, squeezing yo...
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15 BANDED BACK EXTENSION KICKS (PER S...
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your core engaged and your back flat, extend one leg straight back behind you, driving your heel toward the ceiling and squeezing your glute at the top. Hold for...
