Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Weight Recommendations:

Beginner: 20-50lbs...

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell

A...

Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...

Stand with a dumbbell in the hand of your working foot, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weight down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Weight Rec...

Start standing with dumbbells in hands, step forward with your right foot into a forward lunge, leaving about 1” of room from your knee to the floor, step back to starting position & then immediately step back into a reverse lunge with that same foot. That is 1 rep on one side. You can do all on ...

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...

First, sit into a squat with a band right under your knees, perform your 10 steps per side then move straight into KB sumo pulses by performing half reps of squats for 15 reps. Rest for 45-60 seconds in between each set!