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Use a barbell. 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: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!
Up Next in WEEK 14 DAY 1: FULL BODY
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BIRD DOG LATERAL SHIFT (3x10)
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