Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs
*Modification: you can do this with a band or no weight.
Up Next in WEEK 3 DAY 1 - LOWER BODY
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FINISHER CIRCUIT
Circuit:(50 seconds work / 20 second rest) 2x
-Lateral to curtsy lunge
-“
-OH situps
- Bird dogs
-“
- Burpee squat jumps -
W3/D1: WARMUP
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HIP THRUST (4X12)
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 -10lbs plates on each side
Intermediate: 15-35lb plates on e...
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