Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 15-30lbs
Advanced: 35-50+ lbs
*Modification: do this without any weight
Up Next in WEEK 1 DAY 6 - FULL BODY
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BICEP CURL X HAMMER CURL PRESS (4x8)
Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs -
FINISHER CIRCUIT
Circuit: (50 seconds work / 20 second rest) 2 rounds!
- Banded / weighted squat walk
- Pushup 2x shoulder tap
- Squat jumps w/ pulse
- Bird dogs
- Bird dogs (other side)
- Glute bridge hold chest press
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