Friday - Legs

Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your thighs. Keep your legs slightly bent at the knees and maintain a straight back. Hinge at the hips, pushing your hips backward while lowering the dumbbells along the front of your legs. Keep the dumbbells close to your legs and your back flat throughout the movement. Lower until you feel a stretch in your hamstrings, then engage your glutes and hamstrings to return to the starting position by driving your hips forward. Maintain a neutral neck position and avoid rounding your back during the movement.

Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

Use a cable to perform a lateral raise, targeting the side deltoids.

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.