SUMO SQUAT (4X10)
THURSDAY
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30s
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell
*Modification: do this squat with dumbbells
Up Next in THURSDAY
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CABLE KICK BACKS (4X12)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 5-10lbs
Intermediate... -
KB DEADLIFTS (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: 5-10lbs
Intermed... -
CALF PRESS (4X20)
You can use the squat press machine (adjust weight if needed), standing with dumbbells, or an actual calf press machine. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!
Weight Recommendations:
Beginner: 10-15 lbs on...
