When is it time for more challenge?

There is one primary fact that everyone whould know about strength training. We must progressively overload our tissues to get stronger. That means that even though we are doing the same core lifts pretty much every time we work out, we still need to be adding challenge. You’ve been doing the single leg glute bridge for awhile. If you can knock out 20 reps for 3 sets, you may be ready to add a bit of challenge. See below for a couple of ways to continue to progress this exercise.

Elevated Single Leg Glute Bridge

The Single Leg Glute Bridge is a great way to warm up the lower body. It builds strength in the glutes and hamstrings. I am showing this exercise on a very high elevation. Try using a shorter elevation at first. A couple of Yoga blocks, a step or even a stair will allow you to customize your level of challenge. Try pulling your heels toward your butt as you rise. You will get a great deal more glute activation.

Sets: Three

Reps: 8-20

Prone Lat Pull Down

This is shockingly difficult. You may elevate your forehead if desired. Avoid poking the ribs into the floor and arching the back. Absolutely let the shoulder blades move on the back. 

Start with the hands overhead. Lift them a couple of inches away from the floor then bring the elbows out and back like you want to tuck your wings into your sides. To reverse bring the elbows out and then reach back up. 

Sets: Three

Reps: 8-12