This motivation Monday, we’re gearing up for shorts season with Mark Hendricks, Group Fitness Manager at Equinox. On the blog today we’ll share how to achieve the ultimate backside with three exercises as seen on The Social.
Step 1: Back Squat
Lift a weighted body bar over your head and place across your upper back – with both hands securing the bar in place. Squat down until thighs are parallel with the floor. Return to standing position.
Step 2: Weighted Hip Bridge
Lie on your back with your knees bent and feet flat on the floor. (Tip: To avoid discomfort, try using a towel or airex pad between your hips and barbell). Keeping your shoulders in contact with the floor, tighten your glutes and drive heels through the floor, lifting hips into full extension. If you want a challenge, extend one leg while hips are raised.
Step 3: Weighted Swings
In a wide stance with both of your feet pointed forward, swing a kettle bell from between your thighs to shoulder height, using only the momentum from hip extension. The kettle bell swing can be done with one single weight (on the heavier side).
For more information on the 12 minute work out visit the Q Blog!
