Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs
*modification: if you don't have access to this machine, you can choose any other exercise that works your quads like forward lunges, front racked squats, or heel elevated squats, etc.
Up Next in WEEK 30 DAY 2: LOWER BODY
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SINGLE LEG RDL (4x12)
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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BANDED GLUTE LIFTS (4x12)
Place a band around your thighs and lie on your back with knees bent. Lift your hips up by squeezing your glutes, then lower down slowly while keeping tension on the band.
Equipment: Resistance band
