Find a weight that challenges you, but allows you to keep proper form. 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: 10-15lb plates on both sides
Intermediate: 20-45lb plates on each side
Advanced: 50-90+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 2 DAY 3 - FULL BODY
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BULGARIAN SPLIT SQUAT (3X10)
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!
Weight Recommendations:
Beginner: Bodyweight on...
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FINISHER CIRCUIT
Circuit: (50 seconds work / 20 second rest) 2x
- Bicep cross body curls
- Single leg to double in-out crunches
- Thruster
- Flat situps
- DB glute bridge
