SINGLE LEG PRESS (4X12)
WEEK 3 DAY 5 - LOWER BODY
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30s
Use one leg for this leg press, but keep the other foot on the platform for safety, I lower the safety foot and raise my heel up so that I am not tempted to put weight here. Make sure you start lower weight that what you would normally use to avoid injury and practice proper form here.
Weight Recommendations:
Beginner: 5-10lb plates on each side
Intermediate: 20-40lb plates on each side
Advanced: 45-90+ lb plates on each side
Up Next in WEEK 3 DAY 5 - LOWER BODY
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BARBELL BACK SQUAT (4X10)
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 40-90lb plates on each side of the barbell*Modification: use dumbbells or...
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BULGARIAN SPLIT SQUAT (3x10)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight- 7...
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STEP UPS (3X10)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...
