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LAT PULLDOWN (4x10)

WEEK 1 DAY 1: FULL BODY • 24s

Up Next in WEEK 1 DAY 1: FULL BODY

  • KB SUMO SQUAT TO UPRIGHT ROW ( 3x10)

    Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: use dumbbells

  • SUPERSET: BENT OVER ROWS (4x10) + STE...

    Bent over rows:
    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5...

  • SUPERSET: SINGLE LEG RDL (4x10) + BIC...

    Single Leg RDL:
    Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

    Bicep Curl: Hold ...