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Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 10 DAY 1: LOWER BODY
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BANDED GLUTE BRIDGE ABDUCTION (4x10)
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
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SIDE LYING LEG LIFTS (3x15) PER SIDE
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
