The Peach Project – Fri, Aug 14
Weighted Hip Thrust (5 x 8 @ RPE 8–9
Tempo: 2-1-2)
Tempo: 2-1-2)
using a barbell
Reverse Lunge (4 x 12/leg @ RPE 8
Tempo: 2-1-1)
Tempo: 2-1-1)
Barbell
Cable Hip Abduction (4 x 30 @ RPE 9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Cable Donkey kicks (4 x 25/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Weighted Step-ups (4 x 15/leg @ RPE 8)
Elevated Lateral Lunge (4 x 12/leg @ RPE 8
Tempo: 2-1-1)
Tempo: 2-1-1)
Elevate target leg on a 12′ box or bench
Russian Kettlebell Swing (4 x 20 @ RPE 9)
Peach Pump Finisher
3 Rounds
30 Frog Pumps
30 Banded Pulses
20 Russian KB Swings
Target: RPE 9–10