B-STANCE HIP THRUSTS (4x8)
WEEK 2 DAY 1 - LOWER BODY
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29s
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.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb 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 WEEK 2 DAY 1 - LOWER BODY
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DUMBBELL RDLS (4x12)
Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 10...
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CURTSY LUNGES (4X8)
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!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-50+ lbsModification: do these with ...
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CABLE ABDUCTORS (4x12)
Plant the supporting foot on the floor, engage your core, and lift the working leg to the side. Try to your hips facing forward & squared. Focus on the mind-muscle connection in your glutes and abductors. Do all on one side, then switch to the other side.
Weight Recommendations:
Beginner: 5-10l...
