Alternating Step-Up to Reverse Lunge
WEEK #2 / DAY #1 - LOWER BODY
•
21s
Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and immediately perform a reverse lunge by stepping the same leg back.
Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.
Form Tips: Maintain an upright posture throughout, ensuring the front knee doesn’t extend past the toes during the lunge.
Up Next in WEEK #2 / DAY #1 - LOWER BODY
-
DB Deadlifts
Dumbbell Deadlifts – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your body.
Execution: Hinge at the hips, lowering the dumbbells down your legs, keeping a slight bend in the knees. Drive through your... -
High Plank to Downward Dog
High Plank to Downward Dog – 3 sets x 8 reps, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: Push your hips up and back into a downward dog position, then return to the high plank position. Repeat the movement in a controlled manner.
Muscles W... -
Side Plank Leg Lifts
Side Plank Leg Lifts – 3 sets x 10 reps per side, 30 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked on top of each other.
Execution: Lift your hips off the ground into a side plank position. From this position, lift...
