Place a resistance band just above your knees. Start in a squat position with feet hip width apart, chest tall, and knees pressing out against the band. Maintaining the squat, step one foot out to the side, then bring the other foot in to meet it. Continue stepping in one direction for your reps, then repeat on the other side. Keep the tension in the band throughout and resist the urge to stand up between steps — stay low and feel it in your glutes the whole time.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 8 DAY 2: LOWER BODY
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10 FORWARD LUNGES
Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25... -
10 SINGLE LEG RDLs (PER SIDE)
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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12 HIP THRUST ADBUCTIONS
Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a resistance band just above your knees. Drive through your heels to lift your hips up into a hip thrust position, squeezing your glutes at the top. At the top of the movement, press your knees out agains...
