Name: Playbook - Liz Connors - W2 D5 - HIP THRUST
Uploaded: 2023-10-26T01:18:49.989Z
Duration: 60 min
Description: W2 D5 - HIP THRUST

Just every kind of hip thrust you could possibly think of 🫠

- Try going 20ish lbs (or more 🙃) heavier than last week - typically you can make bigger weight jumps quicker with hip thrusts compared to deadlifts/squats!
- Set yourself up on glute/hip thrust bench - shoulder blades digging into bench, feet about hip width apart, knees at 90' angle at top of movement.
- Look forward, push through feet (especially heels), & lift hips up into full extension.
- 4-6 reps.

* Modify with HEAVY dumbbell.

Barbell Hip Thrusts

1.5 Rep Barbell Hip Thrusts + SL Plyo Hip Thrusts

• Exact same set up as previous hip thrust, but lower weight to about 60-75% of where you were at before.
• After bringing hips to full extension, drop just halfway down, push through heels to bring hips up again, then lower to the ground & complete the rep.
• Maintain tension in glutes - make sure you’re not just “bouncing” the half rep.
• 8-10 reps.

* Glute band above knees is optional but will definitely make it spicier!

1.5 Rep Barbell Hip Thrust

- Set yourself up as you would for a normal hip thrust, but with only foot planted & more towards the mid-line of your body.
- Aggressively push through planted foot, driving hips into extension & pushing foot off ground.
- Spring right back up off the ground once your foot lands - don’t pause at the bottom!
- 10 reps each side.

* Modify with constant tension, quick SL or b-stance hip thrusts.

SL Plyo Hip Thrust

SUPERSET 1

Landmine SL Hip Thrusts + Ball Single/Single/Double Hamstring Curls

- Set up is same as with SL plyo hip thrust, but you have the landmine setup going on. If you have questions about this setup, please shoot me a message!
- Push through planted foot to lift hips into extension, pause for a second, & then lower back down.
- 8-12 reps each side.

* Modify with dumbbell or bodyweight

SL Landmine Hip Thrust

• Place one leg on stability/wall ball - middle of calf should be resting on ball. Lift hips from floor to start.
• Simultaneously pull heel towards you & lift hips up higher so that your body is in a straight line from shoulders to knee - hips should always be in extension.
• Slowly extend leg back out & let your hips drop back to starting position - but not the floor!
• 8-10 reps with one leg (non-dominant), then same on other leg, then same with both legs.

* Modify with single/single/double glute bridges.

Single/Single/Double Ball Hamstring Curls

SUPERSET 2

• Stand with feet about hip width apart.
• Hands holding handles of erg, hinge at hips as you aggressively pull down on the cables.
• Drive hips into extension as your hands go back up to the top of the movement.
• Keep core engaged throughout.

* Sub in air bike or treadmill sprint if you do not have access to ski erg!

Ski Erg Interval

W2 D5 - HIP THRUST

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W2 D5 - HIP THRUST

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