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GLUTE BRIDGE PULSES (3X20)

W 5/DAY 3: GLUTES • 27s
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Lay on the floor with your knees bent. Place a heavy weight on your hips (you can use a pad or folded towel/shirt to protect your hip bones if needed!) Engage your core, squeeze your glutes and lift your hips up toward the ceiling & perform pulses for 20 reps. (These are basically 1/2 reps)

Weight Recommendation:
Beginner: 15-30lbs
Intermediate: 35-55lbs
Advanced: 60-80lbs

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    CURTSY LUNGE 4X10

    CURTSY LUNGE 4X10

    Start standing with weights in hand. Step back into a reverse lunge but step slightly diagonal. Stand back to starting position & keep repeating on one leg or do them alternating! 10 per leg!

    Weight Recommendation:
    Beginner: 10-15lbs
Intermediate: 20-35lbs
    Advanced: 40-60+lbs

    Modification: do ...

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