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To perform glute bridges, lie on your back with your knees bent and your feet flat, hip-width apart. Squeeze your core, then push your hips up, squeezing your glutes at the top, maintaining a straight line from your shoulders to your knees. Slowly lower your hips back down, focusing on controlled movement. Keep your core engaged, and avoid excessive arching when completing your reps. Coach tip: Pause at the top of each rep for two to three seconds to reinforce glute development.
To execute the alternating bent-over dumbbell row exercise, stand with your feet hip-width apart, and hinge forward with a flat back until your upper body is nearly parallel to the floor. Hold a dumbbell in each hand with both hands in front, allowing your arms to straighten. Pull your elbows up along the sides, engaging the back muscles in a rowing motion. Slowly lower the dumbbell to the starting position. Alternate sides, ensuring your core stays tight the whole time.
Stand with your feet hip-width apart, toes forward, and maintain an upright chest and engaged core. Hold a kettlebell or dumbbell in front of your chest to perform a goblet squat, or use a barbell for back squats. Hinge your hips back, and lower into a squat. Lower to a desired depth, then push through your whole foot to return to the starting position.Squat jumps are effective for training power and explosiveness, but they are often overlooked in exercise routines as we age.
Start by positioning your hands beneath your shoulders and in a plank position, ensuring your arms are straight. Squeeze your core, lower your body to the ground, pause, and push back up. Repeat for the desired sets and reps, prioritizing form.
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