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: 10-20lbs
Intermediate: 25-50lbs
Advanced: 55-80+lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in LOWER BODY
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BARBELL RDL (4x12)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the ... -
BULGARIAN SPLIT SQUAT TO SINGLE LEG R...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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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
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