Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.
Weight Recommendations:
Beginner: Do these without any weight - 5lbs
Intermediate: 10-20lb plate or dumbbell
Advanced: 25-40lb plate or dumbbell
*Modification: do this without any weight, or do superman on the floor!
Up Next in W3 / DAY 3: GLUTES
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B STANCE HIP THRUSTS (3X10)
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...
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SUPERSET 4X (10 BANDED STEPS + 15 KB ...
First, sit into a squat with a band right under your knees, perform your 10 steps per side then move straight into KB sumo pulses by performing half reps of squats for 15 reps. Rest for 45-60 seconds in between each set!
