DB Glute Bridge
WEEK #4 / DAY #5: FULL BODY + CORE
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18s
Dumbbell Glute Bridge – 3 sets x 12 reps, 45 sec rest
Starting Position: Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell across your hips.
Execution: Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat.
Muscles Worked: Glutes, hamstrings, core.
Form Tips: Avoid overarching your lower back and keep the dumbbell stable on your hips throughout the movement.
Up Next in WEEK #4 / DAY #5: FULL BODY + CORE
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Renegade Rows
Dumbbell Renegade Rows – 3 sets x 8 reps per side, 60 sec rest
Starting Position: Begin in a high plank position with hands gripping dumbbells and feet shoulder-width apart.
Execution: Row one dumbbell toward your hip while stabilizing the rest of your body, then lower it back down and repeat wit... -
Core Circuit #6
7-Minute Core Circuit
Renegade Row (with Dumbbells) – 60 seconds
Lying Alternating Leg Raises – 60 seconds
High Plank to Downward Dog – 60 seconds
Repeat 2 times.