Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 2 DAY 2: QUADS & GLUTES
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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-... -
HEEL-ELEVATED GOBLET SQUAT (3x12)
Stand with your heels elevated on a plate or wedge, feet shoulder-width apart, holding a dumbbell vertically at your chest. Lower into a deep squat, keeping your knees tracking over your toes, then drive through your feet and squeeze your glutes as you stand back up to starting position! Keep you...
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REVERSE LUNGE (3x10) PER SIDE
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
