Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs
*Modification: you can use a barbell or machine!
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 7 DAY 4: FULL BODY
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12 HIP THRUSTS
Use dumbbells. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: 5-10lb dumbbell
Intermediate: 15-35lb dumbbell
Advanced: 45-90+ dumbbell*Modification: You ...
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10 BIRD DOGS (PER SIDE)
Start on all fours on your mat or on a bench. Extend your opposite arm and leg long, pause, then return with control.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
