Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heels & your glutes as you extend your legs back to starting position. Make sure not to fully lock out your legs.
Sit into the machine, there are many variations of this machine, refer to the instruction label on the side if you don’t know exactly how yours works! Lift the lever/prepare the weight. Engage your core, slowly drop into a squat, keeping your knees in line with your ankles. Push through your heels & your glutes as you extend your legs back to starting position. Make sure not to fully lock out your legs.
Weight Recommendations:
*this will vary depending on what type of machine you’re using
Beginner: 35-50lbs
Intermediate: 60-90lbs
Advanced: 95-160+lbs
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 4 DAY 5: FULL BODY
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FINISHER CIRCUIT
Finisher Circuit: 2 rounds
45 sec. work / 25 sec. rest-Plank Front Raise to Toe Taps
-Right Arm Situp Twist
-Left Arm Situp Twist
-Hanging sumo Squat Pulses -
LAT PULL DOWN (4x12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
*these will vary based on what type of machine you are using
Beginner: 20-30lbs
Intermediate... -
BICEP CURL x LATERAL LUNGE (3x10)
Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs*modification: do just regular lateral lunges if y...
