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BARBELL BACK SQUAT (4x10)

WEEK 1 DAY 1 - LOWER BODY • 39s

Up Next in WEEK 1 DAY 1 - LOWER BODY

  • BARBELL RDL (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
    Intermediate: 5-20lb plates on each side of the b...

  • HIP THRUST (5X10)

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

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Adva...

  • SUPERSET: BULGARIAN SPLIT SQUATS + JU...

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: Try bodyweight first
    Intermediate: 5-12lb dumbbells
    Advanced: 15-30lb dumbbells

    *Modifications: use no weight OR do regular reverse lunges instead!

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