HAMSTRING CURL (4 x12)
WEEK 3 DAY 5: FULL BODY
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14s
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 weight on the way back to starting position too.
Weight Reccomendations:
Beginner:14-40lbs
Intermediate:45-80lbs
Advanced:85-100lbs
*Modification: you can do these lying with medicine ball or band!
Up Next in WEEK 3 DAY 5: FULL BODY
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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... -
SUPERSET: BICEP CURLS + MOUNTAIN CLIM...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET: GLUTE BRIDGE + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
