HIP THRUST (4X10)
W3 / DAY 6: LEGS + GLUTES
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31s
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
Advanced: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!
Up Next in W3 / DAY 6: LEGS + GLUTES
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SUMO LEG PRESS (4X12)
Sit into the machine. Place your feet slightly wider than shoulder width stance and slightly pointed diagonally. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 20-50lbs...
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FRONT-TO-BACK LUNGES (4X8)
Start standing with dumbbells in hands, step forward with your right foot into a forward lunge, leaving about 1” of room from your knee to the floor, step back to starting position & then immediately step back into a reverse lunge with that same foot. That is 1 rep on one side. You can do all on ...
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LATERAL STEP-UPS (4X10)
Stand parallel to the bench/box. The leg closest to the bench/box will be the one you are working! Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between...
