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W1/D5: WARMUP

WEEK 1 DAY 5 • 3m 56s

Up Next in WEEK 1 DAY 5

  • LEG PRESS (5X10)

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Weight Recommendations:

    Beginner: 10-15lbs plates on each side
    Intermediate: 25-45lb...

  • CALF PRESS (4X20)

    You can use the squat press machine (adjust weight if needed), standing with dumbbells, or an actual calf press machine. Go slow & controlled, especially on the return motion. Use mind muscle connection to really squeeze your calves the whole time!

    Weight Recommendations:

    Beginner: 10-15 lbs on...

  • SUMO SQUAT (4X10)

    Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Inter...