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 -10lb plates on each side
Intermediate: 15-35lb p...

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first -10lbs plates on each side
Intermediate: 15-45lb plates on each side of t...

Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs

*Modification: drop the weight!

Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations:

Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-70+ lbs

Circuit: (50 seconds work / 20 second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ (opposite side)
- Twisting situps
- Hydrant to back kick
- “ (opposite side)