The Peach Project – Fri, Aug 7
Weighted Hip Thrust (4 x 10 @ RPE 7
Tempo: 2-1-2)
Tempo: 2-1-2)
using a barbell
Reverse Lunge (3 x 14/leg @ RPE 8
Tempo: 2-1-1)
Tempo: 2-1-1)
Barbell
Cable Hip Abduction (3 x 30 @ RPE 9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Cable Donkey kicks (3 x 25/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Weighted Step-ups (3 x 16/leg @ RPE 8)
Elevated Lateral Lunge (3 x 14/leg @ RPE 8
Tempo: 2-1-1)
Tempo: 2-1-1)
Elevate target leg on a 12′ box or bench
Russian Kettlebell Swing (3 x 22 @ RPE 8–9)
Peach Pump Finisher
3 Rounds
30 Frog Pumps
30 Banded Pulses
18 Russian KB Swings
Target: RPE 9 with minimal rest and consistent movement quality.