HIP THRUST (4X12)
WEEK 3 DAY 1 - LOWER BODY
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20s
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 -10lbs plates on each side
Intermediate: 15-35lb plates on each side
Advanced: 45-90+ lb plates on each side
*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!
Up Next in WEEK 3 DAY 1 - LOWER BODY
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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...
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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
