HEEL ELEVATED GOBLET SQUAT 4X12
W5/DAY 6: LEGS + GLUTES
•
31s
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
Up Next in W5/DAY 6: LEGS + GLUTES
-
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...
-
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... -
SUPERSET 4X (10 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...
