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BARBELL BENT OVER ROWS (4x10)

WEEK 2 DAY 1: FULL BODY • 30s

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  • HYPEREXTENSIONS- GLUTE FOCUSED (4x15)

    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...

  • SUPERSET: REV. LUNGE CURLS + BURPEES

    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

  • SUPERSET: SUITCASE SQUAT x LATERAL RA...

    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...

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