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 -10lbs plates on each side
Intermediate: 15-45lb 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!
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GLUTE FOCUSED HYPER EXTENSIONS (4x12)
Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...
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BARBELL RDLS (4X10)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells -10lb plates on each side
Intermediate: 15-35lb p... -
FINSIHER CIRCUIT
Circuit: (50 seconds work / 20 second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ (opposite side)
- Twisting situps
- Hydrant to back kick
- “ (opposite side)
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