HIP THRUSTS (4x12)
LOWER BODY
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28s
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: 15-35lb 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!
Up Next in LOWER BODY
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PAUSE SQUAT (4x10)
Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates... -
SUPERSET (4X): 8 LATERAL LUNGE TO CUR...
Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!
