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 barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W5/DAY 6: LEGS + GLUTES
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BARBELL REVERSE LUNGES 4X10
Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Weight R...
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HEEL ELEVATED GOBLET SQUAT 4X12
Set your heels on a slightly raised surface about 1-2" above the ground. Hold a dumbbell in front of your chest & in a narrow stance, sit into a squat & stand back to starting position.
Weight Recommendation:
Beginner: bodyweight-10lbs
Intermediate:10-25lbs
Advanced: 30-50+lbs -
HAMSTRING CURL 4X12
Sit into the machine & set your weight. Place your legs into the pad, engage your core, slowly curl the bar down, bringing your heels towards your glutes. Squeeze at the bottom of the curl before slowly releasing.
Weight Recommendation:
Beginner: 20-45 lbs
Intermediate: 50-70lbs
Advanced: 75-130...
