Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
Modification: do this with dumbbells or no weight at all
Up Next in WEEK 17 DAY 1: FULL BODY
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CABLE BICEP CURL (4x12)
Hold the cable handle with an underhand grip and curl your hand toward your shoulder, keeping your elbow tucked tightly against your ribs.
Weight recommendations
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs -
CABLE GLUTE KICKBACK (4x12) PER SIDE
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia...
