Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this for the amount of reps on one side before switching to the other side.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-50+lb dumbbells
Up Next in WEEK 4 DAY 6: LOWER BODY
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LEG/SQUAT PRESS (4x12)
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.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25... -
SUPERSET 4X: 12 HAMSTRING CURL + 12 L...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET 4X: 10 THRUSTERS + 15 GLUTE ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendation: 10-15lb dumbbells
