B STANCE HIP THRUSTS (4x8) PER SIDE
FRIDAY: LOWER BODY
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24s
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a table-top position putting a majority of the weight in the "working" foot.
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: you can do these as glute bridges on the floor with a dumbbell instead
Up Next in FRIDAY: LOWER BODY
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SUPERSET 4X: 12 HAMSTRING CURL + 12 L...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET 4X: 10 THRUSTERS + 15 GLUTE ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendation: 10-15lb dumbbells
