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SPRING GYM PROGRAM

HIP THRUSTS (4x12)

28s

Up Next in WEEK 3 DAY 2: LOWER BODY

  • PAUSE SQUAT (4x10)

    Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55lb plates...

  • SUPERSET (4X): 8 LATERAL LUNGE TO CUR...

    Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!