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 -10lb plates on each side
Intermediate: 15-35lb plates on each side
Advanced: 35-55lb plates on each side
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in WEEK 4 DAY 1 - LOWER BODY
-
SUPERSET: GLUTE BRIDGES + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-70+ lbs -
FINSIHER CIRCUIT
Circuit: (50 seconds work / 20 second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ (opposite side)
- Twisting situps
- Hydrant to back kick
- “ (opposite side)
