Exercise 1
Modified Glute Bridges: Start with a flat bench and take a
dumbbell of your choice (ranging from 10-20kg). Sit on the side
of the bench and put the dumbbell between your thighs, closer
to your knees than your groin. When the dumbbell is secure,
take your bottom off the bench and rest on your elbows. Do
NOT take your feet too far forwards- ideally feet, knees to hip
should be at a 90-degree angle. Now we’re in our starting
position. Next, relax your glutes to feel the stretch, then raise
your hips, whilst squeezing the dumbbell to hip level. Do NOT
lean back- keep your back in an upright position at all times.
Once you are comfortable with this exercise, you will
perform each of your 20 reps with a 5 second hold at the top
of the movement, making sure you are squeezing the dumbbell
at all times.
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FLEX | MARCH 2018