The Peach Project – Fri, Sep 4
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Limited Release $35 each
Limited Release $35 each
Barbell Glute Bridge (4 x 8–10 @ RPE 7–8
2-second squeeze at the top)
2-second squeeze at the top)
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 (3 x 14/leg @ RPE 8)
Elevate target leg on a 12′ box or bench
Cable Donkey kicks (3 x 25/leg @ RPE 9)
Focus on squeezing the glute at the top of every rep.
Bulgarian Split Squat (3 x 14/leg @ RPE 8–9
Tempo: 2-1-1)
Tempo: 2-1-1)
Banded Wall sit Pulses (3 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
22 Box Step-Ups @ RPE 8
30 Frog Pumps @ RPE 9
30 Banded Pulses @ RPE 9
Target: RPE 9 with minimal rest.