Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips.Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips. 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, pulse up and down in a small range of motion, squeezing your glutes with every rep. If you don't have a weight, use just your body weight. If you don't have a bench, perform on the floor.
Up Next in WEEK 9 DAY 4: FULL BODY
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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...
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60 SEC FRONT PLANK
Start in a plank with hands under shoulders. Hold for 60 seconds.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
