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Up Next in WEEK 1 DAY 1 - LOWER BODY

  • BARBELL BACK SQUAT (4x10)

    Engage your core, sit back into a chair, push through your heels to stand back up!

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55lb plates on each side of the barbell

    *Modification: use dumbbells o...

  • 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...

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