03 SPLIT-STANCE GLUTE BRIDGE
Targets: Glutes, hamstrings
Do: 3 to 4 sets of 10 to 12 reps on each side
(a) Lie flat on your back with your legs bent, your feet below your knees, heels planted hip-width apart on the floor and your dumbbell resting on your lower abs. Step your left foot half a foot away from your body to create a split stance, keeping it flexed with your toes raised. (b) Tucking your ribcage and tailbone, drive your hips off the floor by pushing through your right heel. Squeeze your glutes at the top and hold for 2 secs before lowering your body to the floor, one vertebra at a time. Now, go again.
progression
Up the weight, or lift the leg you’ve stepped away.