Workout Instructions
A. Barbell Hip Thrust
4 sets (different tempo each set),
Set 1: 5 reps 2220 tempo + 5 reps no tempo
Set 2: 5 reps 2320 tempo + 5 reps no tempo
Set 3: 5 reps no tempo + 5 pulse reps
Set 4: 5 reps no tempo + 5 pulse reps + 10 sec hold at the end
Cues
- Maintain a tight core throughout the entire movement, think about keeping your ribs and hips together
- Play around with your foot placement and find where you feel it most in your glutes, this will be slightly different for everyone
B1. Reverse Deficit Lunges
3 sets, 8 reps each side
B2. Heavy Banded Side Walks
3 sets, 30 reps
Cues
- Lunges: Aim to get your back knee all the way to the ground, drive hard through your front heel to engage your glute more. Drive your hip forward and squeeze your glute at the top of the movement.
C1. Hip Dominant Straddle Squat
3 sets, 15 reps
C2. Step Up
3 sets, 5 reps
Cues
- Straddle squat: this is a mix between an RDL and a squat. You want to think about pushing your hips backwards like you do in an RDL, whilst also driving your knees outwards throughout the entire movement. Control the eccentric and power up hard on the concentric phase
- Step ups: have a slight lean forward to make the movement a more glute dominant step up. Aim to have more hip bend rather than knee bend. Drive through your heel, squeeze your glute to initiate the movement and CONTROL the movement on the way down. Aim to use as minimal effort from your back leg as possible, You want all of your weight in your front working foot
D. Core Circuit
D1. Reverse Crunches
3 sets, 20 reps
D2. Weighted Stability Ball Crunch
3 sets, 15 reps
D3. Bird Dogs
3 sets, 20 reps
Cues
- Perform each exercise one after another with minimal rest in between
- Reverse crunches: pull your hips towards your ribs and drive your hips towards the ceiling, control the movement on the way down, do not bring your legs too low. Aim to keep a neutral spine.