Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this for the amount of reps on one side before switching to the other side.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-50+lb dumbbells
Up Next in WEEK 2 DAY 2: LOWER BODY
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DUMBBELL GLUTE BRIDGE (4x12)
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
Advance... -
B STANCE GLUTE BRIDGE (4x10) PER SIDE
Lie on your back with knees bent, feet flat on the floor, and one foot slightly forward in a “B-stance.” Press through the heel of your back foot to lift your hips toward the ceiling, squeezing your glutes at the top. Lower with control and repeat before switching sides.
Weight Recommendations
B... -
SUPERSET: 3X 10 SQUAT JUMPS W/ PULSE ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
