Grounded Glutes: All Floor Work: 60 sec sets

41 mins

Beginner Friendly
Intermediate/Advanced

Want to work glutes without squats and lunges? This one is all on the ground. Great for foot injuries & sore feet too!

Back & Biceps Wk 1 & 3: Day 4 STRONGER CHALLENGE

30 mins

30 mins

Equipment:
Loop Rubber Resistance Band, One Med-Heavy Dumbbell (Kelsey is using 25 lbs), Pillow Optional

60 sec on, 20 sec rest

WARM UP
Seated Banded Abductions
Hip Lift or Reverse Table Lift
Fire Hydrants
Glute Bridges

BLOCK 1
Weighted Bridges x 3 sets
Side Lying Abductions x 2 sets

BLOCK 2
Banded Leg Lifts
Banded Rainbows
Side Lying Inner Thigh Lift (Banded)
Side Bridge with Leg Lift

BLOCK 3
Banded Leg Lifts
Frog Bridge