Side Squat/Lunge Series with Arms

For use with heavy weights, moves will be explained at the end just in case they're not clear.

• Left step out squats with biceps curl x8
• Left side lunge with bent-arm shoulder raise x8
• Hold side lunge position, straighten arms.
• Hinge from hip to tap weights to floor, then hinge back up. x8
• REPEAT on right side x8
• REPEAT on both sides x4
• REPEAT on both sides x2
• Pyramid back up x2, x4, x8 if desired.

* Step out squats: start with feet together, step out on left foot and bend both knees coming into a wide squat

* Side lunge: step out on left foot and bend only left knee (right leg remains straight)

* Hinge from hip to tap weights to floor: hold side lunge position with leg bent as far as you can hold (make sure your weight is on your heel and not ball of foot), arms straighten with weights on either side of the bent knee, hinge from hip and get weights as close to the ground as possible. Straighten up from the hip but do NOT straight that knee. It will be a little like a dead lift on that bent leg.

Hope you can understand this, email if not and I'll be happy to explain.

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