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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
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+lbsModification: do ...
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