The Peach Project – Fri, Oct 2
B-Stance Hip Thrust (4 x 10/leg @ RPE 7
Tempo: 2-1-2)
Tempo: 2-1-2)
Description:
Set up in a standard hip-thrust position. Place one foot slightly forward as a kickstand while the planted leg performs most of the work. Drive through the working heel and finish with a strong glute contraction.
Deficit reverse lunge (3 x 12/leg @ RPE 8)
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)
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.
Peach Pump Finisher
3 Rounds
20 Banded Pulses
15 Sumo Squats
20 Donkey Kicks/leg
Target: RPE 9