Max Testing Week: Hip Thrust + Push-up

Today you will test your 1R Max for hip thrusts and max number of pushups. 👉🏽 Testing Protocol if you don’t want to do the 1RM. You will test 2-5 reps to get an estimated 1RM ## Calculating Your 1RM Using the Brzycki Formula: 1RM = Weight × (36 / (37 - Reps)) Example: If you lifted 200 lbs for 5 reps 1RM = 200 × (36 / (37 - 5)) 1RM = 225 lbs There will be adequate warmups and rest to ensure you safely can test yurself. At the end of the 12 week training phase, we will test again so youo can see your amazing progress