W4/D1: WARMUP
WEEK 4 DAY 1 - LOWER BODY
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5m 34s
Up Next in WEEK 4 DAY 1 - LOWER BODY
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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!
