Use a barbell. 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: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!
Up Next in WEEK 14 DAY 1: FULL BODY
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SQUAT PRESS (4x10)
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25... -
BENT OVER SINGLE ARM ROWS (4x12)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
LAT PULL DOWN (4x10)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight recommendation:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep ext...
