Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell
*Modification: Do this with dumbbells
Up Next in WEEK 3 DAY 2: LOWER BODY
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BARBELL RDL (4x12)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the ... -
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
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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!
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