SUMO LEG PRESS (4X12)
W3 / DAY 6: LEGS + GLUTES
•
22s
Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. 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: 55-75lbs
Advanced: 80-150+ lbs
Modification: you can do regular standing squats with any type of weight
Up Next in W3 / DAY 6: LEGS + GLUTES
-
FRONT-TO-BACK LUNGES (4X8)
Start standing with dumbbells in hands, step forward with your right foot into a forward lunge, leaving about 1” of room from your knee to the floor, step back to starting position & then immediately step back into a reverse lunge with that same foot. That is 1 rep on one side. You can do all on ...
-
LATERAL STEP-UPS (4X10)
Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...
-
SUPERSET 4X (10 BANDED STEPS + 15 KB ...
First, sit into a squat with a band right under your knees, perform your 10 steps per side then move straight into KB sumo pulses by performing half reps of squats for 15 reps. Rest for 45-60 seconds in between each set!
