One Month Strength Training Program – Workout A | At-Home & Gym Version
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One Month Strength Training Program:
– At-home versions of the exercises are demonstrated first. Jump to 1:16 for the gym version.
– 2 workouts 3x per week.
– Here is workout A. Workout B will be released next week!
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Watch: One Month Strength training program – workout A | at-home & Gym version
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Workout A- One Month of Booty Workouts
Hip thrust x20
Bulgarian split squats x6/side
Plank hold x20-60sec
Single-leg glute bridge x10-20/side
Lateral band walk x10-20/side
How to do each exercise
Get into a plank position, on the ground or on a bench,with your hands shoulder with apart. Keeping your body in the straight plank position, lower youself to the ground, keeping your arms at a 45 degree angle from your body. Keep your lower back flat and your core engaged and begin to push yourself back up until you are back in the plank position.
Tip: Add a barbell for an extra challenge
Place the band so that it is above your knees. Position your shoulder blades on the top of the bench or chair. Then by driving through your feet, lift your hips up and squeeze your glutes at the top. Keep your weight in your feet and shoulder blades. Slowly lower back down for 1 rep.
Bulgarian Split Squats
Tip: Use dumbbells for an extra challenge
Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body. Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.
Place your forearms on the ground with your shoulders over top of your elbows. Straighten your legs out and keep your feet together. Tuck your glutes and squeeze your shoulders back so that your body is not bending one way or the other. Squeeze your core and glutes and hold as long as you can, maintaining your form.
Single Leg Glute Bridge
Tip: Hold a dumbbell at your hips for an extra challenge
Lie on your back with one knee bent back into your chest and the other with the foot flat on the floor. Lift your hips up using the leg planted on the ground, squeezing your booty, then lower your hips back down for 1 rep.
Lateral Band Walk
Place your band around your legs. Stand with your feet about shoulder width apart with your knees pressed outward. Hinge your hips backward and bend slightlty at the knees. Take small steps first to the right, with your right leg leading, then back to the left with your left leg leading. Maintain your stance the whole time and do not let your feet meet. You can do this one step at a time or multiple steps at a time. One step is one rep.
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