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BARBELL RDL (4x12)

WEEK 3 DAY 2: LOWER BODY • 32s

Up Next in WEEK 3 DAY 2: LOWER BODY

  • HIP THRUSTS (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
    
Intermediate: 15-35lb plates on each side of the barbell
    ...

  • BULGARIAN SPLIT SQUAT TO SINGLE LEG R...

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • CABLE KICKBACKS (4x12)

    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
    
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