BARBELL RDLS 4X10
W2 / DAY 3: GLUTES
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32s
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 barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W2 / DAY 3: GLUTES
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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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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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SUPERSET 4X (12 SINGLE LEG PRESS RIGH...
Sit into the leg press machine, keep the working foot in regular position and slightly lower the "kickstand" leg for balance. Perform all on one side, then move straight into the other side. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure...
