HYPER EXTENSIONS (4x12)
WEEK 2 DAY 2: LOWER BODY
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19s
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: Do these without any weight - 5lbs
Intermediate: 10-20lb plate or dumbbell
Advanced: 25-40lb plate or dumbbell
*Modification: do this without any weight, or do superman on the floor!
Up Next in WEEK 2 DAY 2: LOWER BODY
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SUPERSET 4x: 10 STEP UPS + 10 LATERAL...
Step ups:
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.Weight Recommendations:
Beginner: Bodyweight-7 lbs
Intermediate: 10-25lbs
Advanc... -
SUPERSET 4x: 12 WEIGHTED FIRE HYDRANT...
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
