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STRONG & SWEATY PROGRAM

SUMO SQUAT (4x10)

33s

Up Next in WEEK 4 DAY 2: LOWER BODY

  • BARBELL HIP THRUSTS (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
    ...

  • LEG EXTENSIONS (4x10)

    Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.

    Weight Reccomendations:

    Beginner: 30-40lbs
    Intermediate: 45-70lbs
    Advanced: 75-90+lbs

    ...

  • SUPERSET: FORWARD LUNGES + KB SWINGS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!