From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.
Zero equipment
Up Next in WEEK 10 DAY 5: LOWER BODY
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BANDED GLUTE LIFTS (4x12)
Place a band around your thighs and lie on your back with knees bent. Lift your hips up by squeezing your glutes, then lower down slowly while keeping tension on the band.
Equipment: Resistance band
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HANGING SUMO SQUAT (4x12)
Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the moveme...
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DUMBBELL SINGLE LEG RDL (4x10) 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:...
