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 WEEK 2 DAY 6: LOWER BODY
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BARBELL SUMO SQUAT (4x12)
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates... -
KB DEADLIFT (4x12)
Stand shoulder-width stance with a kettlebell in front of you. Drop your chest, hinge your hips back, grab. the weight & stand straight up with the weight. Make sure you're engaging your core & using you hamstrings and glutes to lift the weight
Weight Recommendations:
Beginner: 5-10lbs
Intermed... -
SUPERSET 4x: 10 RDL TO REVERSE LUNGE ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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