KB DEADLIFT (4x12)
WEEK 3 DAY 2: LOWER BODY
•
26s
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight.
Weight Recommendations:
Beginner: 10-20lbs
Intermediate: 25-50lbs
Advanced: 55-90lbs
*Modification: use a barbell or heavy dumbbell instead!
Up Next in WEEK 3 DAY 2: LOWER BODY
-
HAMSTRING CURL (4 x12)
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...
-
LEG EXTENSIONS (4x10)
Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs...
-
SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
