SUPERSET 4X (10 RIGHT + LEFT SIDE BULGARIAN SPLIT SQUAT)
W4/DAY 6: LEGS + GLUTES
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41s
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Beginner: bodyweight -7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: do these without weight or just regular lunges on the floor.
Up Next in W4/DAY 6: LEGS + GLUTES
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SUPERSET 3X (15 RIGHT + LEFT CABLE KI...
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
SUPERSET 3X (20 GLUTE BRIDGE PULSES +...
Perform 20 Glute Bridge Pulses, then hold the glute bridge at the top for 60 seconds. Rest for 60-90 seconds before starting the next round!
