Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: do this without weights!
Up Next in WEEK 19 DAY 2: LOWER BODY
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WEIGHTED FIRE HYDRANT (4x12)
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
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BANDED GLUTE BRIDGE ABDUCTION (4x12)
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band
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BANDED SINGLE LEG STEPS (4x10) 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: Resistance band
