CABLE KICK BACKS (4X12)
WEEK 1 DAY 5 - LOWER BODY
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30s
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: 5-10lbs
Intermediate: 12-40lbs
Advanced: 45-70+ lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 1 DAY 5 - LOWER BODY
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KB DEADLIFTS (4X12)
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight
Weight Recommendations:
Beginner: 5-10lbs
Intermed... -
FINISHER CIRCUIT
If you wish to do it on your own, here are the exercises:
Finisher Circuit:
(40 seconds work / 20 second rest) 2 rounds- Static Lateral Lunge Pulses
- Fire hydrants (R)
- Fire Hydrants (L)
- Jack knives
- Jump squats w/ 3x Pulse
- Plank
