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!
Up Next in WEEK 4 DAY 1 - LOWER BODY
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GLUTE FOCUSED HYPER EXTENSIONS (4x12)
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...
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SUPERSET: GLUTE BRIDGES + JUMP SQUATS
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 -
FINSIHER CIRCUIT
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)
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