IIB: Superset #1
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. Try pulling your heels toward your butt as you rise. You will get a great deal more glute activation.
Sets: Three
Reps: 10-20
Ready for More Challenge?
Elevate the standing foot. The higer the foot the harder this gets though. Initially, you can use a yoga block or even a stair at home. Gradually increase the height of the surface.
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
Ready for More Challenge?
Use some light dumbells. Keep the hands hovering over the floor at all times. Just a little extra resistance goes a long way!