Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25-55lb plates on each side
Advanced: 60-100+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 4 DAY 2: LOWER BODY
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HEAVY HANGING SUMO SQUAT (4x12)
Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...
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SUPERSET 4X: 12 HAMSTRING CURL + 12 L...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET 4X: 10 B STANCE DUMBBELL HIP...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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