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 WEEK 2 DAY 2: LOWER BODY
-
SUPERSET: CURTSY LUNGES + SQUAT STEP ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: Try bodyweight first
Intermediate: 5-12lb dumbbells
Advanced: 15-30lb dumbbells -
FINISHER CIRCUIT
Finisher Circuit: 45sec. work / 20sec. rest : 1 round!
-Right side fire hydrant
-Left side fire hydrant
-Right Side Plank Knee Crunch
-Left Side Plank Knee Crunch
-In-out Crunches to V-up
-Glute Bridge Pulses
3 Comments