WEEK 2 DAY 1

WEEK 2 DAY 1

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WEEK 2 DAY 1
  • SUMO SQUATS (4X12)

    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...

  • HIP THRUSTS (4X10)

    Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 15-25lb plates on each side of the barbell
    Adv...

  • B-STANCE HIP THRUSTS (4x8)

    Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...

  • DUMBBELL RDLS (4x12)

    Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.

    Weight Recommendations:

    Beginner: 10...

  • CURTSY LUNGES (4X8)

    Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-50+ lbs

    Modification: do these with ...

  • CABLE ABDUCTORS (4x12)

    Plant the supporting foot on the floor, engage your core, and lift the working leg to the side. Try to your hips facing forward & squared. Focus on the mind-muscle connection in your glutes and abductors. Do all on one side, then switch to the other side.

    Weight Recommendations:

    Beginner: 5-10l...

  • FINISHER CIRCUIT

    Circuit: (45 second work / 20 second rest) 2x
    - Alternating Rev. Lunge Pulses
    - Fire Hydrants
    - “
    - Bear crawl ins
    - Candle stick leg lifts
    - Glute Bridge Hold