BACK SQUATS (4X10)
W3/DAY 3: GLUTES
•
22s
Engage your core, sit back into a chair, push through your heels to stand back up!
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 a KB
Up Next in W3/DAY 3: GLUTES
-
HIP THRUST (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
A... -
B STANCE HIP THRUSTS (3X10)
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...
-
SUMO RDL TO SUMO SQUAT (3X10)
Start with a heavy DB or 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!
Begin...
