HIP THRUSTS (4x12)
WEEK 1 DAY 2: LOWER BODY
•
34s
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.
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 40-70+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 WEEK 1 DAY 2: LOWER BODY
-
BARBELL RDLS (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.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-... -
LEG PRESS (4x12)
Find a weight that challenges you, but allows you to keep proper form. 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.
Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
Intermediate: 25... -
SUPERSET: BULGARIAN SPLIT SQUATS + ST...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: Try bodyweight first
Intermediate: 5-10lb dumbbells
Advanced: 15-30lb dumbbells
