Hold a dumbbell in each hand at your sides. Step one leg back into a reverse lunge, lowering until both knees are at 90 degrees.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb
Up Next in WEEK 2 DAY 2: QUADS & GLUTES
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CABLE KICKBACK (3x15) 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... -
CALF PRESS (3x15-20)
You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle c...
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SUMO SQUAT PULSES (3x12)
Place a mini band just above your knees and hold a dumbbell at your chest, feet shoulder-width apart, toes pointed slightly out. Lower into a squat and stay low, pulsing up and down a few inches while pushing your knees out against the band! Keep your core engaged, chest up, and weight in your he...
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