DB Alternating Step Ups
WEEK #1 / DAY #3: LOWER BODY
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21s
Dumbbell Alternating Step-Ups – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides.
Execution: Step up with one foot, driving through the heel, and bring the other leg up to the platform. Step back down and alternate legs, maintaining control over the dumbbells.
Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.
Form Tips: Keep your arms straight and ensure controlled movements throughout to avoid swinging the dumbbells.
Up Next in WEEK #1 / DAY #3: LOWER BODY
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Bulgarian Split Squat
Bodyweight Bulgarian Split Squats – 3 sets x 12 reps per leg, 60 sec rest
Starting Position: Stand a few feet in front of a bench, with one foot placed behind you on the bench, toes down. The front foot should be flat on the ground.
Execution: Lower your hips toward the floor by bending the front... -
DB RDL
Dumbbell Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc... -
Glute Bridge March
Glute Bridge March – 3 sets x 12 reps per side, 45 sec rest
Starting Position: Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
Execution: Perform a glute bridge by lifting your hips off the ground. From the bridge position, lift one knee toward your chest, then l...
