Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive you glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 35-65lb 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 2 DAY 6: GLUTES & HAMSTRINGS
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DUMBBELL RDL (3x12)
Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 10...
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CURTSY LUNGE (3x10) PER SIDE
Engage your core and step one leg diagonally behind the other as you lower into a lunge, keeping your chest up. Then drive through your front heel and squeeze your glutes to power back to standing position.
Weight Recommendations:
Beginner: Try bodyweight first or 5-10lbs each
Intermediate: 12-2... -
DUMBBELL SUMO SQUAT
