There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weight on the way back to starting position too.
Weight Reccomendations:
Beginner:14-40lbs
Intermediate:45-80lbs
Advanced:85-100lbs
*Modification: you can do these lying with medicine ball or band!
Up Next in WEEK 3 DAY 2: LOWER BODY
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KB DEADLIFT (4x12)
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight.
Weight Recommendations:
Beginner: 10-20lbs
Interm... -
SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET: ABDUCTORS + LUNGE JUMPS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
