Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: do these without weight or just regular lunges on the floor.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 9 DAY 4: FULL BODY
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12 HIP THRUST WITH PULSE
Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips.Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips. Drive through your heels to lift your hips...
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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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60 SEC FRONT PLANK
Start in a plank with hands under shoulders. Hold for 60 seconds.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
