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 5 DAY 6: GLUTES & HAMSTRINGS
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BARBELL RDL (4x8)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the b... -
BULGARIAN SPLIT SQUAT (3x8) 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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DUMBBELL SUMO SQUAT (3x10)
Engage your core and lower into a squat with a wide stance and toes pointed out, holding the dumbbell between your legs and keeping your chest up. Then drive through your heels and squeeze your glutes to power back to standing position.
Weight Recommendations:
Beginner: 15-20lbs
Intermediate: 25...
