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 only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: do these without weight or just regular lunges on the floor.
Up Next in WEEK 3 DAY 6: GLUTES & HAMSTRINGS
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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... -
DUMBBELL SUMO SQUAT (3x10)
Engage your core and lower into a squat with a wide stance and toes pointed out, holding the dumbbell between your legs and keeping your chest up. Then drive through your heels and squeeze your glutes to power back to standing position.
Weight Recommendations:
Beginner: 15-20lbs
Intermediate: 25... -
BANDED GLUTE BRIDGE ABDUCTION (3x25)
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced: 65-135+lb
