BARBELL BENT OVER ROW 4X10
W2/ DAY 5: FULL BODY
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27s
Grab the barbell with an underhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W2/ DAY 5: FULL BODY
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BARBELL BACK SQUAT 4X10
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...
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SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du... -
SUPERSET 4X (10 KB DEADLIFT SQUAT JUM...
Perform KB Deadlift Squat Jumps first, then move straight into the Glute Bridge Pulses. Rest for 45-60 seconds before starting at the top for the next round!
