Welcome to the second week's warmup!! For those of you that follow along for warmups, you have a new one with me each week! If not, get a little blood flowing on a quick treadmill session / stretch on your own & I'll see you at the workout!

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.

Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates...

Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

Advanced: 25-35+lb plates on each ...

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 you...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: Try bodyweight - 5lb dumbbells

Intermediate: 10-125lb dumbbells 

Advanced: 20-30lb dumbbells

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: 3-7lbs dumbbells for upper body, 7-12lbs for the RDLs
Intermediate: 10-15lb dumbbells for upper body, 15-30 for the RDLs

Advanced: 15-30lb dumbbel...

Grab the bar by slightly leaning your body forward, keeping your back straight & core engaged. First, push through your heels to extend your legs, and pull the handlebar toward your chest as you lean back.

As you return to start, let your arms return first, then bend your knees. Keep steady pace...