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 with dumbbells/bands for more reps!
Up Next in WEEK 40 DAY 2: LOWER BODY
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BANDED CLAMSHELLS (4x12)
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
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WEIGHTED FIRE HYDRANT (4x10)
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
