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 4 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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BULGARIAN SPLIT SQUAT (3x10) PER SIDE
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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SUMO SQUAT PULSES (3x12)
Place a mini band just above your knees and hold a dumbbell on each shoulder, wide stance, toes pointed slightly diagonal. Push your knees out against the band as you squat down, then drive through your heels and squeeze your glutes to stand back up! Keep your core engaged, chest up, elbows high,...
