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BRYNLEY'S BOOTY PROGRAM

SUMO LEG PRESS (4X12)

22s
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Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. 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: 55-75lbs
Advanced: 80-150+ lbs

Modification: you can do regular standing squats with any type of weight

Up Next in W6/DAY 1: LEGS + GLUTES

  • BARBELL RDL 4X10
    00:30
    BARBELL RDL 4X10

    BARBELL RDL 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: 10-25lb plates on each side of the...

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