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
Intermediate: 25-50lbs
Advanced: 55-80+lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 1 DAY 6: GLUTES & HAMSTRINGS
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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:... -
WEIGHTED LEG DROPS (2x25)
Lie on your back holding a dumbbell with both hands, arms extended straight up over your chest, and legs raised straight toward the ceiling. Slowly lower your legs toward the floor without letting them touch, then raise them back up to starting position! Keep your core engaged and your low back p...
