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HEAVY HANGING SUMO SQUAT (4x12)

WEEK 4 DAY 5: FULL BODY • 25s

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  • DEFICIT REVERSE LUNGE (4x10) PER SIDE

    Start standing up with barbell in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

    *Modificatio...

  • BARBELL BENT OVER ROW (4x10)

    Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-20lb plates on each side of the barbell 

    Advanced: 25-35+lb plates on each ...

  • SHOULDER PRESS (4x12)

    Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Intermediate: 12-20lbs
    
Advanced: 25-40+ lbs

    *Modification: You can als...

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