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HIP THRUST (4X12)

WEEK 3 DAY 1 • 20s

Up Next in WEEK 3 DAY 1

  • SUMO RDLS (4X12)

    Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.

    Weight Recommendations:

    Beginner: 10-15lbs
    Int...

  • WEIGHTED FIRE HYDRANTS (4x10)

    Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

    Weight Recommendations:

    Beginner: Do these bodyweight or with a band
    Intermediate: 8-12lbs
    Advanced: 20-35+ lbs

    *Modificatio...

  • SUPERSET: KB SWINGS + CALF RAISES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-70+ lbs