Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

HIP THRUSTS (4X12)

WEEK 4 DAY 1 • 26s

Up Next in WEEK 4 DAY 1

  • GOBLET REVERSE LUNGES (4X8)

    Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modification: drop the weight!

  • GLUTE FOCUSED HYPER EXTENSIONS (4x12)

    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...

  • SUPERSET: GLUTE BRIDGES + JUMP SQUATS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-35lbs
    Advanced: 40-70+ lbs