Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Beginner: bodyweight -7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: do these without weight or just regular lunges on the floor.
Up Next in W4/DAY 6: LEGS + GLUTES
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BARBELL HIP THRUSTS 4X10
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
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SUPERSET 3X (20 GLUTE BRIDGE PULSES +...
Perform 20 Glute Bridge Pulses, then hold the glute bridge at the top for 60 seconds. Rest for 60-90 seconds before starting the next round!
