Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W2 / DAY 3: GLUTES
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GLUTE BRIDGE PULSES (3X20)
Lay on the floor with your knees bent. Place a heavy weight on your hips (you can use a pad or folded towel/shirt to protect your hip bones if needed!) Engage your core, squeeze your glutes and lift your hips up toward the ceiling & perform pulses for 20 reps. (These are basically 1/2 reps)
Weig...
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KB SWINGS (3X15)
Stand a little wider than shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommen...
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CURTSY LUNGE 4X10
Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating! 10 per leg!
Weight Recommendation:
Beginner: 10-15lbs Intermediate: 20-35lbs
Advanced: 40-60+lbsModification: do ...
