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SPRING GYM PROGRAM

BARBELL REVERSE LUNGES (4x10)

26s

Up Next in WEEK 2 DAY 2: LOWER BODY

  • 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 WEIGHTED FIRE HYDRANT...

    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...

  • SUPERSET 4x: 10 STEP UPS + 10 LATERAL...

    Step ups:
    Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

    Weight Recommendations:

    Beginner: Bodyweight-7 lbs
    Intermediate: 10-25lbs
    Advanc...

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