SUMO SQUAT (4x10)
WEEK 4 DAY 2: LOWER BODY
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33s
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 40-60+lb plates on each side of the barbell
*Modification: do this squat with dumbbells
Up Next in WEEK 4 DAY 2: LOWER BODY
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LEG EXTENSIONS (4x10)
Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.
Weight Reccomendations:
Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs...
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SUPERSET: FORWARD LUNGES + KB SWINGS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET: CABLE KICKBACKS + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
