Place a band around your thighs and lie on your back with knees bent. Lift your hips up by squeezing your glutes, then lower down slowly while keeping tension on the band.
Equipment: Resistance band
Up Next in WEEK 17 DAY 2: LOWER BODY
-
BARBELL RDL (4x10)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the ... -
HIP THRUST (4x12)
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
... -
DUMBBELL REVERSE LUNGE (4x8)
Stand with dumbbells at your sides. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Return to standing, then alternate legs.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
