Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in WEEK 9 DAY 5: LOWER BODY
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SQUAT PRESS (4x10)
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25... -
HAMSTRING CURL (4x12)
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...
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LEG EXTENSION (4x12)
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...
