Name: Playbook - Liz Connors - W5 D5 - HIP THRUST
Uploaded: 2024-01-14T04:40:47.195Z
Duration: 60 min
Description: W5 D5 - HIP THRUST

* Shoot for 10% heavier than last week! We’re going for a PR!

• 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 dumbbell hip thrusts.

Barbell Hip Thrusts

• 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 2-3 seconds at top.
• 8-10 reps.

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

ISO Hold Barbell Hip Thrust

Just going as hard as you can for 30 seconds!

If using the ski erg, be sure to hinge at your hips, sit into your heels, let all the power come from driving your hips into extension & flexion.

Can sub in any cardio

Ski Erg Sprint

SUPERSET 1

- Set up bar as landmine, perpendicular to your body. Set yourself up on glute bench as you would for a normal SL hip thrust. Place end of barbell on working hip.
- Push through planted foot to lift hips into extension, pause for a moment, & then lower back down.
- 8-12 reps each side.

* Modify with dumbbell or bodyweight

SL Landmine Hip Thrust

• 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

SUPERSET 2

SL Hamstring Curls + Extra ROM Calf Raises

• Lay flat on back, one foot on glider, close to butt. Other leg is “free”.
• Lift hips & slowly slide glider out away from you, extending your leg, but keeping your hips off the ground.
• Think of using your hamstrings/posterior chain to pull the glider back in, bending your knee & lifting your hips as you do so.
• 10-12 reps each side.

* Modify with slider disc or ball hamstring curls. Can also scale down to regular single leg/b-stance glute bridges.

SL Hamstring Curls

• Like normal calf raises, but with your toes on a plate (or whatever surface you have to elevate your toes).
• Be sure to take these slow. Try to keep tension in your calves the entire time & avoid rocking back & forth to produce momentum.
• You can do these weighted or unweighted, whatever works for you.
• 10-15 reps.

* Modify with regular calf raises.

Extra ROM Calf Raises

SUPERSET 3

W5 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 D3 - SQUAT

W3 D4 - SHOULDERS, BACK, TRIS

W3 D5 - HIP THRUST

W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

W4 D1- DEADLIFT

W4 D2 - CHEST, BACK, BIS

W4 D3 - SQUAT

W4 D4 - SHOULDERS, BACK, TRIS

W4 D5 - HIP THRUST

W4 D6 - CONDITIONING

W5 D1 - DEADLIFT

W5 D2 - CHEST, BACK, BIS

W5 D3 - SQUAT

W5 D4 - SHOULDERS, BACK, TRIS

W5 D6 - “PLAY” DAY

W6 D1 - DEADLIFT

W6 D2 - CHEST, BACK, BIS

W6 D3 - SQUAT

W6 D4 - SHOULDERS, BACK, TRIS

W6 D5 - HIP THRUST

W5 D5 - HIP THRUST

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