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 W4/DAY 3: GLUTES
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SUPERSET 4X (10 KB DEADLIFTS + 10 KB ...
Perform 10 KB Deadlifts first, then 10 KB swings. Rest for 45-60 seconds before starting the next round and so on!
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SUPERSET 3X (15 RIGHT + LEFT CABLE AB...
Plant the supporting foot on the floor, engage your core, and lift the working leg to the side. Try to your hips facing forward & squared. Focus on the mind-muscle connection in your glutes and abductors. Do all on one side, then switch to the other side.
Modification- you can use the sitting ab...
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SUPERSET 3X (10 REV. LUNGES + 15 FIRE...
Perform 10 Reverse lunges (per side) then move straight into 15 fire hydrants (per side.) Rest for 45-60 seconds before starting the next round and so on!
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