Exercise 1: Banded Glute Bridge & Dumbbell RDL Superset
-Banded Glute Bridge with 3-second squeeze at top x10
-Dumbbell Romanian Deadlift (RDL) x10
3 sets
Exercise 2: Cook Hip Lift & Single Leg RDL Superset
-Cook Hip Lift with 3-second squeeze at top x10/leg
-Single Leg RDL x10/leg
3 sets
Exercise 3: Dumbbell or Barbell Hip Thrusts
-DB (or barbell if you have it) Hip Thrusts x10
3 sets
Up Next in Month 1
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M1 At Home Quads
Exercise 1: Walking Lunge Superset
Weighted Walking Lunge x20 SUB: DB SUMO SQUAT X10
Bodyweight Walking Lunge x20 SUB: BODYWEIGHT SUMO SQUAT X10
3 setsExercise 2: Heels Elevated Pause Goblet Squats SUB
Heels Elevated Rack Hold Front Pause Squats x10
3 second pause at bottom, no pause at top
3... -
M1 At Home Shoulders
Tri-Set x3:
DB Front Raise (standing) x10
DB Lateral Raise x10
Half Kneeling DB Rear Delt Row x10/sideSingle set:
Half Kneeling Arnold Press 3x10/side SUB: SEATED ARNOLD PRESS 3X10/SIDE -
M1 At Home Triceps
Triceps Kickbacks 3x10/arm
DB Explosive Extensions from Floor 3x10
Triceps Pushups 3x10, last set to failure
