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 your core engaged, chest up, and elbows tucked in throughout the movement.
Weight Recommendation:
Beginner: 15-20lbs
Intermediate: 25-40lbs
Advanced: 45-70+lbs
Up Next in WEEK 2 DAY 2: QUADS & GLUTES
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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 -
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...
