SINGLE LEG RDL (4x10)
WEEK 2 DAY 5: FULL BODY
•
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: 30-60+lb dumbbells
*Modification: you can go no weights and just guide your hands in the same motion
Up Next in WEEK 2 DAY 5: FULL BODY
-
SINGLE x DOUBLE SHOULDER PRESS (4x10)
Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-3...
-
SINGLE x REGULAR CHEST PRESS (4x8)
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Start with the dumbbells raised above your chest/face & lower one arm at a time into a single chest press, then press both at the same time. That equals 1 full rep!
Weight Recommendations:
Beginner: 5-...
-
SUPERSET: CURTSY LUNGE x SQUAT STEP J...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
