Stand with a dumbbell in the hand of your working foot, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weight down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-60+lb dumbbells
*Modification: you can go no weights and just guide your hands in the same motion
Up Next in W6/DAY 6: LEGS + GLUTES
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HIP THRUST (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
A... -
LATERAL STEP-UPS (4X10)
Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...
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SUPERSET 4X (12 RIGHT + LEFT CABLE KI...
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia...
