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SPRING GYM PROGRAM

BULGARIAN SPLIT SQUAT (4x10)

29s

Up Next in WEEK 1 DAY 6: 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
    ...

  • WEIGHTED FIRE HYDRANTS (4x12) PER SIDE

    Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

    Weight Recommendations:

    Beginner: Do these bodyweight or with a band
    Intermediate: 8-12lbs
    Advanced: 20-35+ lbs

    *Modificatio...

  • WARMUP

    Let's warmup & then get right into the workout of the day, excited to grow with you today!

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