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: 12-20lbs each
Advanced: 25-40+lbs each
Up Next in WEEK 2 DAY 6: GLUTES & HAMSTRINGS
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DUMBBELL SUMO SQUAT
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CABLE KICKBACK (3x15) PER SIDE
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
BANDED GLUTE BRIDGE ABDUCTION (3x20)
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 + Dumbbells
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced:...
