Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in W5/DAY 1: LEGS + GLUTES
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SUMO LEG PRESS 4X10
Sit into the leg press machine & set your toes slightly diagonal into a sumo stance position. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 20-50lbs
Intermediate: 55-7... -
SUPERSET 4X (10 BULGARIANT SPLIT SQUA...
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! After completing both legs, rest for 45-60 second...
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SUPERSET 4X (10 KB DEADLIFT SQUAT JUM...
Perform KB Deadlift Squat Jumps first, then move straight into the Glute Bridge Pulses. Rest for 45-60 seconds before starting at the top for the next round!
