Start with a heavy dumbbell in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the movement & driving the weight through your heels in the floor.
Beginner: 15-20lbs
Intermediate: 25-50lbs
Advanced: 55-90+lbs
*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
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10 BENCH STEP UPS (PER SIDE)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65... -
10 BULGARIAN SPLIT SQUATS (PER SIDE)
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 on...
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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...
