Name: Playbook - Liz Connors - W3 D5 - HIP THRUST
Uploaded: 2023-11-15T04:42:19.390Z
Duration: 60 min
Description: W3 D5 - HIP THRUST

* Shoot for 10-15% more weight this week!

• Place upper back on a glute bench (or whatever you have available) - think you want the bottom of your shoulder blades digging into the bench.
• Roll barbell onto lap, bring feet towards you - your knees should be at about a 90 degree angle at the top of the movement. Feet should be about shoulder width apart.
• Look forward, not up, & push through heels to lift hips up into full extension.
• Lower back all the way to the ground before continuing with the next rep.
• 4-6 reps.

* Go HEAVY here. This should be very tough, especially the last couple reps.
* Modify with heavy dumbbell hip thrusts.

Barbell Hip Thrusts

Barbell ISO Hold Hip Thrusts + SL Sliding Hamstring Curls

• Place bottom of shoulder blades on top of bench, feet hip to shoulder width apart, knee angle at top of thrust should be 90 degrees.
• Look forward & push through feet (especially heels) to bring hips up into extension.
• Squeeze glutes & hold for 3 seconds at top.
• 8-12 reps.

* glute band is optional! can sub in dumbbell(s) if barbell is not available.

ISO Hold Barbell Hip Thrust

• Lay flat on back, one heel on slider disc, close to butt. Other leg is “free”.
• Lift hips & slowly slide foot on disc out away from you, extending your leg, but keeping your hips off the ground.
• Think of using your hamstrings/posterior chain to pull the disc back in, bending your knee & lifting your hips as you do so.
• 10-15 reps each side.

* Modify with ball hamstring curls or regular single leg/b-stance glute bridges.

SL Slider Hamstring Curls

SUPERSET 1

Double Elevated 1.5 Rep SL Hip Thrusts + Staggered Stance KB Swings

…okay I KNOW this sounds insane. And it is. But you’ll love it.

• Set yourself up on a glute bench, but also elevate one foot - I usually use a few 45lb plates stacked.
• Place DB on your hip/lap/leg however you feel most comfortable.
• Push through elevated foot to lift hips all the way up.
• Come down just halfway, then push through foot to lift hips back up, then all the way back down.
• 8-10 reps each side.

* Modify by leaving out the half rep and/or not elevating foot. Also can do b-stance.

Double Elevated SL 1.5 Rep Hip Thrust

• Begin in staggered stance, kb about a foot in front of you like it would be normally.
• Hinge at hips, grab kb with hand opposite of front foot, hike it back. & push through front foot to drive hips into extension & stand up tall.
• 10-15 reps each side.

* Modify with regular KB swings or quick, constant tension staggered RDLS

Staggered Stance KB Swing

SUPERSET 2

ISO Reverse Hyper + SL Glute Focused Hip Extension

• Set yourself up on reverse hyper machine - if you don’t have this, place yourself on a bench with your hips just hanging off the end with a glute band above your knees.
• Thinking of using glutes to lift your legs, lift legs up & squeeze glutes at top, holding for 2-3 seconds before slowly lowering back down.
• 8-12 reps

Reverse Hyperextensions - ISO Hold

• Set up on a GHD or back/hip extension machine, but only one foot should be completely planted/ready to go - the free leg can be wherever feels most comfortable for you, as long as it’s not helping out.
• Drop your upper body as close to the ground as you can.
• Keeping back rounded, think squeeze your glute to lift your upper body to about parallel to the floor.
• Optional spiciness - hold for 3 seconds at top!
• 8-10 reps each side

SL Glute Focused Hip Extension

SUPERSET 3

W3 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 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D5 - HIP THRUST

More workouts from Liz Connors