Up Next in LOWER BODY

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  00:25

  BACK SQUAT 4x10

  BACK SQUAT 4x10

  https://open.spotify.com/playlist/0NpqhY5KCojVJQKBbkhS4M?si=ym1e6782TJ2hfl47CzFJCw&pi=NhXRrOLaQ7m5s&nd=1&dlsi=84454d96dd824972

  Engage your core, sit back into a chair, push through your heels to stand back up!

  Weight Recommendations:
  Beginner: Try just the bar first or dumbbells 
Intermediate: ...

• 

  00:29

  BULGARIAN SPLIT SQUAT (4x10)

  BULGARIAN SPLIT SQUAT (4x10)

  Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

  Weight Recommendations:

  Beginner: Bodyweight on...

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  00:26

  HIP THRUST (4x12)

  HIP THRUST (4x12)

  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: 15-35lb plates on each side of the barbell
  ...