Start with a heavy dumbbell or KB 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
Up Next in WEEK 20 DAY 2: LOWER BODY
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DUMBBELL RDL (4x12)
Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb -
FORWARD LUNGES (4x10) PER SIDE
Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25... -
HIP THRUST (4x12)
Use a barbell. 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: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
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