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 4 DAY 6: GLUTES & HAMSTRINGS
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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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SUMO SQUAT PULSES (3x12)
Place a mini band just above your knees and hold a dumbbell on each shoulder, wide stance, toes pointed slightly diagonal. Push your knees out against the band as you squat down, then drive through your heels and squeeze your glutes to stand back up! Keep your core engaged, chest up, elbows high,...
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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
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