BARBELL RDL (4x10)
WEEK 4 DAY 1: FULL BODY
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30s
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 4 DAY 1: FULL BODY
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BICEP CURLS (4x12)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner...
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KB SUMO SQUAT x UPRIGHT ROW (4x10)
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards you chin, let you elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs*Modification: use dumbbells
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SUPERSET: STEP UPS + INCLINED PUSHUPS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: bodyweight - 5lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
