DB RDL
WEEK #1 / DAY #3: LOWER BODY
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24s
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 stretch in your hamstrings. Return to standing by driving your hips forward.
Muscles Worked: Hamstrings, glutes, lower back.
Form Tips: Avoid rounding your back and focus on hinging at the hips rather than bending at the knees.
Up Next in WEEK #1 / DAY #3: LOWER BODY
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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... -
Plank Hold
Plank (Knees or Toes) Hold – 3 sets x 30 sec hold, 45 sec rest
Starting Position: Begin in a forearm or high plank position, with elbows directly under shoulders (forearm plank) or hands under shoulders (high plank). If on knees, lower the knees to the ground while keeping your body in a straight...
