Attach a rope to a low cable pulley. Face away from the machine, straddle the cable, and hold the rope between your legs with both hands. Walk forward a few steps and stand with feet slightly wider than hip-width. Hinge at your hips, pushing them back while keeping your back flat and a slight bend in your knees. Drive your hips forward to stand tall, squeezing your glutes at the top. Keep your arms relaxed; the movement comes from your hips.
Weight Recommendations:
Beginner: 20-40lb
Intermediate: 50-80lb
Advanced: 90-120+lb
Up Next in WEEK 5 DAY 5: HAMSTRINGS & SHOUDLERS
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WEIGHTED DEAD BUG (2x15) PER SIDE
Lie on your back holding a light dumbbell in each hand with arms extended straight up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides! Keep your core engaged and your low back pressed into the floor throughout the movement.
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