BANDED PULLUPS (4x12)
WEEK 4 DAY 1: FULL BODY
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17s
You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.
Up Next in WEEK 4 DAY 1: FULL BODY
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DEFICIT REVERSE LUNGE (4x10) PER SIDE
Start standing up with barbell in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.
*Modificatio...
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SHOULDER PRESS (4x12)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+ lbs*Modification: You can als...
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LATERAL STEP UPS (4x10) PER SIDE
Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! 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...
