The Peach Project – Wed, Aug 5
Romanian Deadlift (RDL) (4 x 10 @ RPE 7
Tempo: 3-1-1)
Tempo: 3-1-1)
GHD Hip Extension (Checkmark)
Cable Hip Abduction (3 x 30 @ RPE 8–9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Frog Pumps (3 x 30 @ RPE 9)
Set-up:
Laying on your back with your legs straight and together, bring your heels approximately one shoes length away from your glutes. Then while keeping your feet together, open legs to about a 45 degree angle.
Execution:
Maintaining the setup, bridge your hips up and squeeze your glutes.
Good Mornings (3 x 14 @ RPE 8
Tempo: 3-1-1)
Tempo: 3-1-1)
Lying Hamstring Curl (3 x 18 @ RPE 9)
*Using hamstring curl machine. If machine is taken wrap around your feet and the pullup rig upright and execute movement while lying on a bench.
Glute Bridge (3 x 25 @ RPE 8–9)
Peach Pump Finisher
3 Rounds
22 Russian KB Swings
25 Banded Pulses
22 Donkey Kicks/leg
Target: RPE 9 with constant movement.
3 x 18 @ RPE 8