BARBELL RDL 4X10
W3/ DAY1: LEGS + GLUTES
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30s
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: 10-25lb plates on each side of the barbell
Advanced: 30-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W3/ DAY1: LEGS + GLUTES
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SUMO LEG PRESS (4X12)
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...
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SUPERSET 4X (10 RIGHT + LEFT RDL)
Stand with a dumbbell in the hand of your working foot, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weight down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Rec...
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SUPERSET 4X (10 LEG EXTENSIONS + 20 W...
Perform all reps of the Leg Extension first, then move straight into the Calf Raises. Rest for 30-60 seconds in between each set!
