Sit into the leg press machine, keep the working foot in regular position and slightly lower the "kickstand" leg for balance. Perform all on one side, then move straight into the other side. 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: 15-40lbs
Intermediate: 45-70lbs
Advanced: 75-150+ lbs
Modification: you can do single leg box step ups instead!
Up Next in W 5/DAY 3: GLUTES
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BARBELL RDLS 4X10
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 ... -
GLUTE BRIDGE PULSES (3X20)
Lay on the floor with your knees bent. Place a heavy weight on your hips (you can use a pad or folded towel/shirt to protect your hip bones if needed!) Engage your core, squeeze your glutes and lift your hips up toward the ceiling & perform pulses for 20 reps. (These are basically 1/2 reps)
Weig...
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KB SWINGS (3X15)
Stand a little wider than shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommen...
