W3/D1: WARMUP
WEEK 3 DAY 1 - LOWER BODY
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5m 25s
Up Next in WEEK 3 DAY 1 - LOWER BODY
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ELEVATED REVERSE LUNGE (4X10 )
Start standing up on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.
Weight Recommendations:
Beginner: Tr...
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HIP THRUST (4X12)
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells -10lbs plates on each side
Intermediate: 15-35lb plates on e... -
SUMO RDLS (4X12)
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
Int...
