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: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-70+ lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 3 DAY 5 - LOWER BODY
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STEP UPS (3X10)
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 legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65... -
FINISHER CIRCUIT
Circuit: (50 second work / 20 second rest ) 2x
- Knee crunch to lateral lunge
- [“
- OH situps
- Plank to lunge twists
- Glute bridge w/ pulse
