Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 10-12 lbs
Intermediate: 15-35lbs
Advanced: 40-65+ lbs
Up Next in WEEK 2 DAY 6: GLUTES & HAMSTRINGS
-
CURTSY LUNGE (3x10) PER SIDE
Engage your core and step one leg diagonally behind the other as you lower into a lunge, keeping your chest up. Then drive through your front heel and squeeze your glutes to power back to standing position.
Weight Recommendations:
Beginner: Try bodyweight first or 5-10lbs each
Intermediate: 12-2... -
DUMBBELL SUMO SQUAT
-
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...
