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 1 DAY 2: LOWER BODY
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DUMBBELL RDL (4x12)
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 -
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... -
DUMBBELL SLOW CALF RAISES (4x20)
Stand tall holding dumbbells at your sides, feet hip-width apart. Slowly lift your heels off the ground, rising onto the balls of your feet. Pause briefly at the top, then lower back down with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
