LEG/SQUAT PRESS (4x12)
WEEK 4 DAY 6: LOWER BODY
•
19s
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 6: LOWER BODY
-
SINGLE LEG RDL REVERSE LUNGE (4x8) PE...
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 f...
-
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!
