WEEK 2 DAY 5

WEEK 2 DAY 5

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WEEK 2 DAY 5
  • HEAVY SUMO DEADLIFT (4X10)

    Using a heavy dumbbell, stand in a wide stance, with toes pointed out diagonally, drop your chest, engage your core & glutes, and lift the weight up all in one motion. As you return, hinge your hips back, drop your chest & carefully set the weight back down on the floor.

    Weight Recommendations:
    ...

  • FORWARD LUNGES (4X10)

    Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25...

  • DUMBBELL RDLS (4X12)

    Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.

    Weight Recommendations:

    Beginner: 5-1...

  • HEEL ELEVATED GOBLET SQUAT (3X15)

    Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 15-35lbs
    Advanced: 40-7...

  • REVERSE LUNGE BENCH STEP UP (3X10)

    Start standing in front of a sturdy bench or box, with dumbbells in hand. Step back into a reverse lunge, then directly into a step up on the bench driving the opposite knee up as you rise. Make sure not to use momentum, but actually think about pressing yourself up! Do all on one side, or altern...

  • FINISHER CIRCUIT

    Circuit:( 50 second work / 20 second rest) 2x
    - Db fire hydrants
    - “
    - Banded squat steps
    - Lateral/Sumo Squat combo
    - Plank MC to squat hold