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: 15-25lb plates on each side of the barbell
Advanced: 30-55+ 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 WEEK 2 DAY 1 - LOWER BODY
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SUMO SQUATS (4X12)
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Inter... -
FINISHER CIRCUIT
Circuit: (45 second work / 20 second rest) 2x
- Alternating Rev. Lunge Pulses
- Fire Hydrants
- “
- Bear crawl ins
- Candle stick leg lifts
- Glute Bridge Hold
