B-STANCE HIP THRUSTS (4X8)
WEEK 2 DAY 2: LOWER BODY
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32s
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.
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 WEEK 2 DAY 2: LOWER BODY
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SINGLE LEG RDL (4x10)
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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CABLE KICK BACKS (4X15)
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
SUPERSET: CURTSY LUNGES + SQUAT STEP ...
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: 5-12lb dumbbells
Advanced: 15-30lb dumbbells
