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 6 DAY 5: HAMSTRINGS & SHOULDERS
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WEIGHTED LEG DROPS (2x25)
Lie on your back holding a dumbbell with both hands, arms extended straight up over your chest, and legs raised straight toward the ceiling. Slowly lower your legs toward the floor without letting them touch, then raise them back up to starting position! Keep your core engaged and your low back p...
