The Peach Project – Fri, Jul 31
Weighted Hip Thrust (4 x 10 @ RPE 6
Tempo: 2-1-2)
Tempo: 2-1-2)
using a barbell
Reverse Lunge (3 x 12/leg @ RPE 8
Tempo: 2-1-1)
Tempo: 2-1-1)
Barbell
Cable Hip Abduction (3 x 25 @ RPE 9)
Cable Machine or banded abduction focusing on glute medius activation
Straight leg lateral raise
Cable Donkey kicks (3 x 20/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Weighted Step-ups (3 x 15/leg @ RPE 8)
Elevated Lateral Lunge (3 x 12/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 20 @ RPE 8)
Peach Pump Finisher
3 Rounds
25 Frog Pumps
25 Banded Pulses
15 Russian KB Swings
Goal: Finish with maximum glute fatigue while maintaining good movement quality.