BARBELL RDL (4x12)
WEEK 3 DAY 6: LOWER BODY
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32s
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 barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in WEEK 3 DAY 6: LOWER BODY
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CABLE KICKBACKS (4x12)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
SUPERSET (4X): 8 LATERAL LUNGE TO CUR...
Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!
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FINISHER CIRCUIT
Arms and core finisher. 1 circuit, 45 seconds of work followed by 15 seconds of rest.
