SINGLE LEG RDL REVERSE LUNGE (4x8) PER SIDE
WEEK 4 DAY 6: LOWER BODY
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38s
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this for the amount of reps on one side before switching to the other side.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-50+lb dumbbells
Up Next in WEEK 4 DAY 6: LOWER BODY
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CABLE KICKBACKS (4x12) PER SIDE
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 5-10lbs
Intermediate... -
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 THRUSTERS + 15 GLUTE ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
