BARBELL BENT OVER ROW 4X10
W1 / DAY 5: FULL BODY
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36s
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 barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W1 / DAY 5: FULL BODY
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SUMO SQUAT 4X10
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.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates... -
SUPERSET 4X (10 HAMMER CURL PRESS + 1...
Perform 10 Hammer Curl Presses, then drop the weights and move straight into 10 Inchworm to Pushups. Rest for 45-60 seconds in between each round!
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SUPERSET 4X (12 HAMSTRING CURL + 12 L...
Perform 12 hamstring curls and then 12 Leg Extensions. Rest for 45-60 seconds in between each round!
