Exercise no. 1

Hack Squat

4 sets of 10 reps

  1. Load the desired amount of weight to each side of the hack squat machine. Lean back onto the machine with the shoulder pads resting on your shoulders. Your legs should be about shoulder width apart with your feet angled out at about 5 – 10 degrees.
  2. Grab the handle bars near your shoulders. Now, pushing up with your heels, stand almost straight, with your knees slightly bent. Disengage the safety bars with your hands.
  3. While inhaling, slowly start to squat down until you’re at about an 80-85 degree angle.
  4. Pause for a moment, then using mainly your heels push back up to your starting position.
  5. Repeat for your desired amount of reps.
  6. When you’re finished with your set, stand back in your starting position, then reengage the safety bars with your hands. You can now slowly bring the weight back onto the safety bars and step off the machine.

Tips: Be sure to keep your back on the back rest at all times and look forward. Be sure to always use mainly your heels when pushing back up.

Exercise no. 2

Dumbbell Deadlifts

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Exercise no. 3

Donkey Kicks

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Exercise no. 4

Curtsy Lunges

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Exercise no. 5

Good Mornings

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Exercise no. 6

Bodyweight Squats

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Exercise no. 7

Hip Thrusters

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Exercise no. 8

Cable Kickbacks

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Athletes in This Workout

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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