B STANCE HIP THRUSTS (3X10)
W3 / DAY 3: GLUTES
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33s
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 table-top position putting a majority of the weight in the "working" foot. (3x10 per side!)
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: you can do these as glute bridges on the floor with a dumbbell instead
Up Next in W3 / DAY 3: GLUTES
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BACK SQUATS (4X10)
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... -
GLUTE FOCUSED HYPEREXTENSIONS (4X10)
Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...
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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...
