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PAUSE SQUAT (4x10)

WEEK 3 DAY 2: LOWER BODY • 22s

Up Next in WEEK 3 DAY 2: LOWER BODY

  • 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
    ...

  • 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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