Lay on the floor with your knees bent. Place a heavy weight on your hips (you can use a pad or folded towel/shirt to protect your hip bones if needed!) Engage your core, squeeze your glutes and lift your hips up toward the ceiling & perform pulses for 20 reps. (These are basically 1/2 reps)
Weight Recommendation:
Beginner: 15-30lbs
Intermediate: 35-55lbs
Advanced: 60-80lbs
Up Next in W2 / DAY 3: GLUTES
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KB SWINGS (3X15)
Stand a little wider than shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommen...
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CURTSY LUNGE 4X10
Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating! 10 per leg!
Weight Recommendation:
Beginner: 10-15lbs Intermediate: 20-35lbs
Advanced: 40-60+lbsModification: do ...
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