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/D3: WARMUP

WEEK 4 DAY 3 • 5m 10s

Up Next in WEEK 4 DAY 3

  • 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...

  • THRUSTERS (4X10)

    Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+...

  • GOBLET REVERSE LUNGE (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: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: drop the weight!