Workout Instructions
A1: Dead Stop Hip Thrusters
4 sets, 5-8 reps (2:1:1:0)
3 mins rest between each set
Cues
- Legs at 90 degrees
- Spine neutral/Chin tucked
- Big breath in, tight core and then driving up to top position (full contraction)
B1: Hex Frame Romanian Deadlifts
4 sets, 5-8 reps (3:0:1:0)
90 sec rest between each set
Cues
- As you’re descending down, really focus on shifting all your weight to the back of the foot and pushing hips back as far as you can
- Making sure chin is tucked/spine neutral
- Bracing core at the start of each rep
C1 Single leg press (foot position high & narrow)
4 sets, 5-8 reps (3:1:1:0)
90 sec rest between each set
Cues
- Making sure you’re getting depth. If you cannot achieve depth, reduce the load
- Don't lock knee out at top position
- Keep foot flat on the plate
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