Start standing up with dumbbells in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.
*Modification: remove the elevation and do them bodyweight.
Up Next in W1/ DAY 6: LEGS + GLUTES
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BARBELL HIP THRUSTS 4X10
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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BARBELL RDL 4X10
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... -
KB SUMO RDL TO SUMO SQUAT 4X8
Start with a heavy KB in hand, wide stance, and toes pointed slightly diagonal. Hinge your hips back as you drop your chest, lower the weight towards the floor into an RDL. After you stand up fully, bend your knees, keep your chest up & drop straight into a sumo squat. That is 1 rep!
Beginner: 1...
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