The Peach Project – Fri, Aug 21
Weighted Hip Thrust (3 x 8 @ RPE 5–6
Tempo: 2-1-2)
Tempo: 2-1-2)
using a barbell
Reverse Lunge (2 x 10/leg @ RPE 6
Tempo: 2-1-1)
Tempo: 2-1-1)
Barbell
Cable Hip Abduction (2 x 20 @ RPE 7)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Cable Donkey kicks (2 x 15/leg @ RPE 7)
Focus on squeezing the glute at the top of every rep.
Weighted Step-ups (2 x 12/leg @ RPE 6)
Front Foot Elevated Reverse Lunge (2 x 10/leg @ RPE 6
Tempo: 2-1-1)
Tempo: 2-1-1)
Russian Kettlebell Swing (2 x 15 @ RPE 6–7)
Peach Pump Finisher
2 Rounds
20 Frog Pumps
15 Banded Pulses
12 Russian KB Swings
Target: RPE 6–7