W4/D5: WARMUP
THURSDAY
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5m 22s
Up Next in THURSDAY
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SUPERSET: GLUTE BRIDGES + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-70+ lbs -
PAUSE SQUATS (4X8)
Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates... -
HEEL ELEVATED GOBLET SQUAT (3x12)
Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-6...
