CABLE KICKBACKS (3x15)
WEEK 1 DAY 2: LOWER BODY
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41s
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
Intermediate: 25-50lbs
Advanced: 55-80+lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 1 DAY 2: LOWER BODY
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BULGARIAN SPLIT SQUAT (4x10)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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WEIGHTED FIRE HYDRANTS (4x12) PER SIDE
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
