Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

WARM UP

WEEK 3 DAY 2: LOWER BODY • 6m 9s

Up Next in WEEK 3 DAY 2: LOWER BODY

  • PAUSE SQUAT (4x10)

    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...

  • 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
    ...