Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in WEEK 3 DAY 5: FULL BODY
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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!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
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SEATED ROW (4x12)
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15 lbs
Intermediate: 25-35lbs
Advanced: 40-7... -
SUPERSET 4X: 10 CABLE UPRIGHT ROW + 1...
Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!
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