The Peach Project – Fri, Jul 24
Weighted Hip Thrust (3×8 @ RPE 5-6)
using a barbell
Reverse Lunge (2×10/leg @ RPE 6)
Barbell
Cable Hip Abduction (2×20 @ RPE 7)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Weighted Step-ups (2×12/leg @ RPE 6)
Cable Donkey kicks (2×20/leg @ RPE 7)
Focus on squeezing the glute at the top of every rep.
Peach Pump Finisher
2 Rounds
20 Frog Pumps
15 Pulses
15 KB Swings
All @ RPE 7