Stand with feet wide and toes turned out, then lower into a sumo squat. Stay low and pulse up and down a few inches, keeping your chest lifted and knees tracking over toes.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do these without weight!
Up Next in WEEK 7 DAY 5: LOWER BODY
-
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
... -
CABLE GLUTE KICKBACKS (3x15)
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: 10-20lbs
Intermedia... -
BANDED CLAMSHELLS (3x12)
Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.
Equipment: Resistance Band
