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 7 DAY 2: LOWER BODY
-
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...
-
10 SQUAT JUMPS
Start standing with feet shoulder width apart. Lower into a squat, keeping your chest tall and knees tracking over your toes. From the bottom of the squat, drive explosively through your heels to jump off the ground. Land softly with bent knees, immediately lowering back into your squat and repea...
