BARBELL RDLS 4X10
W5/DAY 6: LEGS + GLUTES
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32s
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 barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
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HEEL ELEVATED GOBLET SQUAT 4X12
Set your heels on a slightly raised surface about 1-2" above the ground. Hold a dumbbell in front of your chest & in a narrow stance, sit into a squat & stand back to starting position.
Weight Recommendation:
Beginner: bodyweight-10lbs
Intermediate:10-25lbs
Advanced: 30-50+lbs -
SUPERSET 4X (10 RIGHT + LEFT SIDE SIN...
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...
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HAMSTRING CURL 4X12
Sit into the machine & set your weight. Place your legs into the pad, engage your core, slowly curl the bar down, bringing your heels towards your glutes. Squeeze at the bottom of the curl before slowly releasing.
Weight Recommendation:
Beginner: 20-45 lbs
Intermediate: 50-70lbs
Advanced: 75-130...
