BARBELL DEADLIFT 4X10
W5/DAY 6: LEGS + GLUTES
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43s
Stand shoulder width stance with the barbell in front of you. Drop your chest, hinge your hips, grip your hands on the bar with an overhand grip. Make sure your hips sit back low into a chair. Engage your core & your back, all in one motion, stand up with the weight & squeeze your glutes at the top. Slowly lower back down.
Weight Recommendation:
Beginner: 5-10lb plates on each side
Intermediate: 20-35lb plates on each side
Advanced: 45-90lb plates on each side
*Modification: You can do these with dumbbells or KB too!
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Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
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BARBELL RDLS 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
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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
