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 4 DAY 2: QUADS & GLUTES
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BULGARIAN SPLIT SQUAT (3x10) 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 (3x12)
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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CALF PRESS (3x15)
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...
