Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

W4/D1: WARMUP

WEEK 4 DAY 1 • 5m 34s

Up Next in WEEK 4 DAY 1

  • BARBELL RDLS (4X10)

    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...

  • HIP THRUSTS (4X12)

    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...

  • GOBLET REVERSE LUNGES (4X8)

    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!