SINGLE LEG RDL (4x10)
WEEK 2 DAY 2: LOWER BODY
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34s
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-50+lb dumbbells
*Modification: you can go no weights and just guide your hands in the same motion
Up Next in WEEK 2 DAY 2: LOWER BODY
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CABLE KICK BACKS (4X15)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
SUPERSET: CURTSY LUNGES + SQUAT STEP ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: Try bodyweight first
Intermediate: 5-12lb dumbbells
Advanced: 15-30lb dumbbells -
FINISHER CIRCUIT
Finisher Circuit: 45sec. work / 20sec. rest : 1 round!
-Right side fire hydrant
-Left side fire hydrant
-Right Side Plank Knee Crunch
-Left Side Plank Knee Crunch
-In-out Crunches to V-up
-Glute Bridge Pulses
