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 on each side of the barbell
Advanced: 40-65lb plates on each side of the barbell
*Modification: do this squat with dumbbells
Up Next in WEEK 2 DAY 1: FULL BODY
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BARBELL BENT OVER ROWS (4x10)
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 ... -
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...
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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
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