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
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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: 15-35lb plates ...

Sit with a flat back, engaged core & knees bent, place the padding in front of your ankles/shins. Push the lever up until your legs are almost straight in front of you, then slowy lower to starting position.

Weight Reccomendations:

Beginner: 30-40lbs
Intermediate: 45-70lbs
Advanced: 75-90+lbs

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Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!