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DEFICIT REVERSE LUNGES 4X10 (EACH)
Start standing up with dumbbells in hand and on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.
*Modificat...
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BARBELL HIP THRUSTS 4X10
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
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BARBELL RDL 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
Intermediate: 10-35lb plates on each side of the... -
KB SUMO RDL TO SUMO SQUAT 4X8
Start with a heavy KB in hand, wide stance, and toes pointed slightly diagonal. Hinge your hips back as you drop your chest, lower the weight towards the floor into an RDL. After you stand up fully, bend your knees, keep your chest up & drop straight into a sumo squat. That is 1 rep!
Beginner: 1...
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SUPERSET 4X (10 RIGHT + LEFT SIDE BULGARIAN SPLIT SQUAT)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Beginner: bodyweight -7lb dumbbells
Intermediat... -
SUPERSET 3X (15 RIGHT + LEFT CABLE KICKBACKS)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
SUPERSET 3X (20 GLUTE BRIDGE PULSES + 60 SEC. HOLD)
Perform 20 Glute Bridge Pulses, then hold the glute bridge at the top for 60 seconds. Rest for 60-90 seconds before starting the next round!