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
Advanced: 30-65+ lbs
*Modification: do this without weights!
Up Next in WEEK 1 DAY 2: QUADS & GLUTES
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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... -
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...
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BANDED LATERAL WALK (2x20) PER SIDE
Place a mini band above your knees. Stand in a quarter squat with feet hip-width apart, chest up, and core tight. Step sideways, keeping tension on the band so your feet never fully come together. Stay low and keep your knees from caving in.
Equipment: resistance band
