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: 25-55lb plates on each side
Advanced: 60-100+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 3 DAY 2: QUADS & GLUTES
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BULGARIAN SPLIT SQUAT (3x8) PER SIDE
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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HEEL-ELEVATED GOBLET SQUAT (3x10)
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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CABLE KICKBACKS (3x12) 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...
