LEG PRESS (4X12)
FRIDAY
•
19s
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 each side
Intermediate: 20-45lb plates on each side
Advanced: 55-90+lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in FRIDAY
-
LAT PULL DOWN (4X12)
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: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs -
FINISHER CIRCUIT
Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises
