Engage your core, hinge at the hips as you lower the dumbbells, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 9 DAY 1: LOWER BODY
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HIP THRUST (4x12)
Use a dumbbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb*Modification: do glute bridges on the floor w...
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LATERAL LUNGES (4x10)
Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Begin... -
BANDED CLAMSHELLS (3x12)
Lie on your side with knees bent and a resistance band around your thighs. Keeping feet together, open your top knee like a clam shell, then close.
Equipment: Resistance Band
