SUMO SQUAT 4X10
W4/DAY 1: LEGS + GLUTES
•
31s
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 40-60+lb plates on each side of the barbell
*Modification: do this squat with dumbbells
Up Next in W4/DAY 1: LEGS + GLUTES
-
BARBELL RDL 4X10
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: 10-35lb plates on each side of the... -
SUPERSET 4X (10 RIGHT & LEFT LEG PRESS)
Perform 10 single leg leg presses on the right leg, then on the left. Rest for 45-60 seconds, before starting the next set & so on!
-
SUPERSET 4X (10 WEIGHTED STEP UPS + 1...
Perform 10 (per leg) alternating bench/box step ups with dumbbells. Then move straight into 15 Dumbbell Hip Thrusts. Rest for 45-60 seconds before starting on the next set and so on.
