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: 10-20lbs on each side
Intermediate: 25-55lb plates on each side
Advanced: 60-90+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 2 DAY 6 - FULL BODY
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BARBELL BENT OVER ROW (4X10)
Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55... -
LAT PULL DOWN (4X10)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
Beginner: 5-20lbs
Intermediate: 25-45lbs
Advanced: 50-90+ lbs -
SUPERSET: THRUSTERS + HYPEREXTENSION
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs
