SUMO SQUAT 4X10
W4/DAY 5: FULL BODY
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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 5: FULL BODY
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SUPERSET 4X (10 HAMMER CURL PRESS + 1...
Perform 10 Hammer Curl Presses, then drop the weights and move straight into 10 Inchworm to Pushups. Rest for 45-60 seconds in between each round!
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SUPERSET 4X (12 HAMSTRING CURL + 12 L...
Perform 12 hamstring curls and then 12 Leg Extensions. Rest for 45-60 seconds in between each round!
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8 MINUTE. CORE FINISHER
50 sec / 25 sec rest
-squat toe touch
-OH situp
-Glute bridge pulses
-reverse lunge curls
-plank twist to 2x knee/elbow
-lateral lunge to front press
-leg lifts
