Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 40-65lb plates on each side of the barbell
*Modification: do this squat with dumbbells
Up Next in WEEK 22 DAY 1: FULL BODY
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BARBELL PUSH PRESS (4x10)
Hold a barbell at your shoulders, dip slightly at the knees, then drive up and press the bar overhead. Lock out at the top, then lower back to shoulders with control.
Weight recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
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REVERSE LUNGE CURLS (4x10)
Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise ...
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WEIGHTED BIRD DOG (3x12)
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
