SUMO RDLS (4X12)
WEEK 3 DAY 1 - LOWER BODY
•
26s
Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs
*Modification: you can use a heavy dumbbell or barbell
Up Next in WEEK 3 DAY 1 - LOWER BODY
-
WEIGHTED FIRE HYDRANTS (4x10)
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...
-
SUPERSET: KB SWINGS + CALF RAISES
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-70+ lbs -
FINISHER CIRCUIT
Circuit:(50 seconds work / 20 second rest) 2x
-Lateral to curtsy lunge
-“
-OH situps
- Bird dogs
-“
- Burpee squat jumps
