Plant the supporting foot on the floor, engage your core, and lift the working leg to the side. Try to your hips facing forward & squared. Focus on the mind-muscle connection in your glutes and abductors. Do all on one side, then switch to the other side.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-70+ lbs
Modification- you can use the sitting abductor machine as well!
Up Next in WEEK 2 DAY 1 - LOWER BODY
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CURTSY LUNGES (4X8)
Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-50+ lbsModification: do these with ...
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HIP THRUSTS (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: 15-25lb plates on each side of the barbell
Adv... -
SUMO SQUATS (4X12)
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Inter...
