SUPERSET 4X (10 KB DEADLIFTS + 10 KB SWINGS)
W4/DAY 3: GLUTES
•
51s
Perform 10 KB Deadlifts first, then 10 KB swings. Rest for 45-60 seconds before starting the next round and so on!
Up Next in W4/DAY 3: GLUTES
-
BARBELL HIP THRUSTS 4X10
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
... -
B-STANCE HIP THRUSTS 4X8 (PER SIDE)
Start with your upper back on the bench/box, plant your feet in the floor hip width apart and slightly step forward with one foot, the forward foot will be the "balancing" foot and the foot behind it will be the "working" foot. Engage your core and glutes as you press your hips up to about a tabl...
-
HYPEREXTENSIONS (GLUTE FOCUSED) 4X10
Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...
