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: 10-20lbs
Intermediate: 25-45lbs
Advanced: 50-90+lbs
*Modification: do this with dumbbells
Up Next in W1/ DAY 6: LEGS + GLUTES
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SUPERSET 4X (10 RIGHT + LEFT SIDE BUL...
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Beginner: bodyweight -7lb dumbbells
Intermediat... -
SUPERSET 3X (15 RIGHT + LEFT CABLE KI...
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
Intermedia... -
SUPERSET 3X (20 GLUTE BRIDGE PULSES +...
Perform 20 Glute Bridge Pulses, then hold the glute bridge at the top for 60 seconds. Rest for 60-90 seconds before starting the next round!
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