Glute Bridges
Pick an option that feels challenging. Something where you can do no more than 12-15 reps in a row before you have to rest.

‍Options: perform with varied elevation under the feet —> perform with load held at the hips with back on the ground —> reduce load/height —> perform with no weight
—> move feet further forward instead of directly under knees.
🤰 elevate the back onto a chair if laying is uncomfortable.
🔥 perform Elevated Glute Bridges, Single-leg Glute Bridges, increase weight
Equipment: optional weight to hold in hips - barbell, dumbbell, kettlebell, backpack.

Single-arm Sumo Deadlift High-pull
Pick an option that feels challenging. Something where you can do no more than 12-15 reps in a row before you have to rest.

Options: start above the knees.
Equipment: single dumbbell, kettlebell, backpack, or jug of water.

Bent Over Rows
Pick an option that feels challenging. Something where you can do no more than 12-15 reps in a row before you have to rest.

Options: Alternating Bent Over Rows.
🤰 perform Single-arm Supported Rows.
Equipment: one weight (like barbell or backpack held with both hands), or two weights (dumbbells/kettleblells/cans with one held in each hand)

✅ Optional weight for Glute Bridges.
✅ Weight for Single-arm Sumo Deadlift High-pull.
✅ Weight(s) for Bent Over Rows.
🎶 Mariah Carey Monday