The Peach Project – Fri, Sep 18
Barbell Glute Bridge (3×8 @RPE 5-6)
Description: Lie on the floor with the bar positioned across the hips and feet planted. Drive through the heels until the hips reach full extension. Squeeze the glutes hard for two seconds without overextending the lower back.
Elevated Lateral Lunge (2×10/leg @ RPE6)
Elevate target leg on a 12′ box or bench
Cable Donkey kicks (2×15/leg @RPE 7)
Focus on squeezing the glute at the top of every rep.
Bulgarian Split Squat (2×10/leg @RPE 6)
Banded Wall sit Pulses (2x30s @ RPE 7)
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
2 rounds:
15 Box Stepups @ RPE 6
20 Frog Pumps
15 Banded Pulses