The Peach Project – Fri, Jul 17
Weighted Hip Thrust (5×8 @ RPE 8-9)
using a barbell
Reverse Lunge (4×12/leg @ RPE 8)
Barbell
Cable Hip Abduction (4×25 @ RPE 9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Weighted Step-ups (4×15/leg @ RPE 8)
Cable Donkey kicks (4×25/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Peach Pump Finisher
3 rounds:
30 Frog Pumps
25 Pulses
20 KB swings
all @ RPE 9-10