Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-70+ lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 7 DAY 1: FULL BODY
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12 LATERAL RAISES
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendation:
Beginner: 3-7lbs Intermediate: 10-15lbs
Advanced: 20-50+lbs*You should always seek clearance from a licensed healthcare provi...
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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 INCHWORMS
From standing, hinge at the hips and walk your hands forward into a high plank position. Pause. Then, walk your hands back toward your feet and return to standing. Repeat.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
