Engage your core and hold a forearm plank with a weight plate placed on your upper back, keeping your body in a straight line from head to heels. Squeeze your glutes and avoid letting your hips sag or rise throughout the hold.
Weight Recommendations:
Beginner: Try bodyweight first or a 10lb plate
Intermediate: 25lb plate
Advanced: 35-45+lb plate
Up Next in WEEK 4 DAY 1: GLUTES & BACK
-
BARBELL HIP THRUST (4x10-12)
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
Adv... -
LAT PULL DOWN (3x12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do bent-over dumbbell rows
-
REVERSE LUNGE (3x12) PER SIDE
Start standing with weights in hand, step back into a reverse lunge. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
