The Peach Project – Fri, Sep 11
Glute Bridge (5 x 8 @ RPE 8–9
2-second squeeze at the top)
2-second squeeze at the top)
Elevated Lateral Lunge (4 x 12/leg @ RPE 8–9)
Elevate target leg on a 12′ box or bench
Cable Donkey kicks (4 x 25/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Bulgarian Split Squat (4 x 12/leg @ RPE 8–9
Tempo: 2-1-1)
Tempo: 2-1-1)
Banded Wall sit Pulses (4 x 45 seconds @ RPE 9)
Set-up:
With a hip circle above your knees, lean against the wall and hold a 90 degree squat position
Execution:
While maintaining the wall sit, drive your knees out and in keeping tension on the hip circle
Peach Pump Finisher
3 Rounds
25 Box Step-Ups @ RPE 8–9
30 Frog Pumps @ RPE 9
30 Banded Pulses @ RPE 9
Target: Maximum glute pump with controlled movement.