BARBELL BACK SQUAT 4X10
W2/ DAY 1: LEGS + GLUTES
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23s
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in W2/ DAY 1: LEGS + GLUTES
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BARBELL REVERSE LUNGES 4X10
Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Weight R...
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SUMO LEG PRESS 4X10
Sit into the leg press machine & set your toes slightly diagonal into a sumo stance position. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 20-50lbs
Intermediate: 55-7... -
SUPERSET 4X (10 BULGARIANT SPLIT SQUA...
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! After completing both legs, rest for 45-60 second...
