LATERAL STEP-UPS (4X10)
W6/DAY 6: LEGS + GLUTES
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37s
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 legs.
Weight Recommendations:
Beginner: bodyweight-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: do this without weights!
Up Next in W6/DAY 6: LEGS + GLUTES
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SUPERSET 4X (10 RIGHT + LEFT RDL)
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...
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FRONT-TO-BACK LUNGES (4X8)
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 ...
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SUPERSET 4X (12 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...
