Up Next in WEEK 2 DAY 2: LOWER BODY

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  00:25

  HIP THRUST (4x12)

  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
  ...

• 

  00:19

  HYPER EXTENSIONS (4x12)

  HYPER EXTENSIONS (4x12)

  Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

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  00:26

  BARBELL REVERSE LUNGES (4x10)

  BARBELL REVERSE LUNGES (4x10)

  Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

  Weight R...