Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates...

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...

Perform 10 Hammer Curl Presses, then drop the weights and move straight into 10 Inchworm to Pushups. Rest for 45-60 seconds in between each round!

Perform 12 hamstring curls and then 12 Leg Extensions. Rest for 45-60 seconds in between each round!

50 sec / 25 sec rest
-squat toe touch
-OH situp
-Glute bridge pulses
-reverse lunge curls
-plank twist to 2x knee/elbow
-lateral lunge to front press
-leg lifts