BARBELL STATIC REV. LUNGES (4x10)
WEEK 3 DAY 5: FULL BODY
•
46s
*These are best done on a Smith Machine for extra balance, so if you have that use it!
Start standing, core engaged with barbell racked on your shoulders. Step back into a lunge position, lunge all the way down to about 1" off the floor, then start to press back to standing, but keep your feet locked in the same place. Your front foot will be flat on the floor but your back foot with stand up to have your heel slightly elevated!
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: use dumbbells instead. You can also do regular reverse lunges if that feels better!
Up Next in WEEK 3 DAY 5: FULL BODY
-
LAT PULL DOWNS (4x12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
*these will vary based on what type of machine you are usingBeginner: 20-30lbs
Intermediate... -
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...
-
CHEST PRESS (4x12)
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance...
