Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 1 DAY 2: QUADS & GLUTES
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SQUAT PRESS (3x12)
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-... -
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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DUMBBELL STEP-UP DB (3x10) PER SIDE
Hold one dumbbell one back of shoulders, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7 lbs
Intermediate: 10-25lbs
Advan...
