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 2 DAY 1: GLUTES & BACK
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LAT PULL DOWN (3x10)
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
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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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SINGLE-ARM CABLE ROW (3x10) PER SIDE
Attach a single handle to a cable set at chest height and grab it with one hand, standing or kneeling in a staggered stance with a slight hinge at the hips. Pull the handle toward your hip, driving your elbow back and squeezing your shoulder blade at the top, then slowly extend your arm back to s...
