Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, 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.
Rest for 30-60 seconds between each round!
Weight Recommendations:
Beginner: bodyweight-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: do this without weights!
Up Next in W2 / DAY 3: GLUTES
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SUPERSET 4X (12 SINGLE LEG PRESS RIGH...
Sit into the leg press machine, keep the working foot in regular position and slightly lower the "kickstand" leg for balance. Perform all on one side, then move straight into the other side. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure...
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BARBELL RDLS 4X10
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 ... -
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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