Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-90+lb 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 W1/ DAY 6: LEGS + GLUTES
-
DEFICIT REVERSE LUNGES 4X10 (EACH)
Start standing up with dumbbells in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.
*Modificat...
-
SUPERSET 3X (20 GLUTE BRIDGE PULSES +...
Perform 20 Glute Bridge Pulses, then hold the glute bridge at the top for 60 seconds. Rest for 60-90 seconds before starting the next round!
3 Comments