Name: Playbook - Liz Connors - W4 D5 - HIP THRUST
Uploaded: 2023-12-09T18:20:29.181Z
Duration: 60 min
Description: W4 D5 - HIP THRUST

Fairly certain we did every hip thrust variation known to man in this workout 😎

Shooting for 5-10lbs heavier than last 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.
• 5-6 reps.

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

Barbell Hip Thrusts

• Lower the weight to about 75% of what you just did & add a glute band above the knees to spice things up if you want.
• Do 8-10 QUICK but controlled reps - as soon as you hit the top, come right back down & as soon as you hit the floor come right back up.
• ON YOUR LAST REP, instead of coming right back down, hold for 8-10 seconds at the top. SQUEEZE your glutes.

* Can modify with dumbbells

Touch & Go Hip Thrusts + Iso Hold

B-Stance Barbell Hip Thrusts + Hamstring Curls

• Drop weight to about 70-75% of what you were just doing.
• Set up as you would for a normal hip thrust, but keep one foot planted & then place the heel of the other foot in line with the toes of the planted foot, popping the toes up of the “non-working” foot. This will ensure you’re pushing mostly through the flat foot & just using the other foot for stability.
• Pushing through the planted foot, lift hips into normal hip thrust - it may feel wobbly at first because of your stance, but you’ll figure it out.
• 8-10 reps each side. Really focus on only feeling it on the working side.

* Modify with dumbbells.

B-Stance Barbell Hip Thrusts

• I used a little hamstring glider thing here, but feel free to use a stability ball, slider discs, or even sub in a hamstring curl machine.
• Laying flat on your back, lift hips into a bridged position so that you are in a straight line from your shoulders to your knees.
• Pull heels towards your butt & lift your hips up as you do so, maintaining that straight shoulder-knee line.
• Control on the way back out.
• 10-15 reps.

* Modify with glute bridge walkouts.

Hamstring Curls

SUPERSET 1

Double Elevated SL Hip Thrusts + Glute Focused Hip Extensions

* THESE SUCK 😩

• Start with back on bench like you would for normal hip thrust, but place bottom of one heel on a bench of equal/slightly lower height.
• Drop butt down as close to the ground as you can.
• Push through heel to lift hips up into extension & slowly lower back down.
• 8-12 reps each side.

* Modify by doing these unweighted, doing regular single leg hip thrusts or single leg glute bridges, or doing a b-stance.

Double Elevated Single Leg Hip Thrusts

• Set up on back/hip extension machine so that hips are just at the end of the pad.
• Keep back rounded & squeeze glutes to pull your torso up at the very most parallel with the ground - no higher.
• Keep glutes squeezed & pause for a moment before lowering back down.
• 8-12 reps.

* Can sub in reverse hypers on a machine or bench if you don’t have access to a machine

Glute Focused Hip Extensions

SUPERSET 2

W4 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…🥵💀

W4 D5 - HIP THRUST

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