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 9 DAY 1: LOWER BODY
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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... -
BANDED CLAMSHELLS (3x12)
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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BANDED SINGLE LEG STEPS (3x10) PER SIDE
With a resistance band around your ankles or knees, stay in a slight squat and step one foot out to the side and back in to fire up your outer glutes.
Equipment: Zero equipment
