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
Intermediate: 25-50lbs
Advanced: 55-80+lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 2 DAY 2: QUADS & GLUTES
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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...
