Name: Playbook - Liz Connors - W6 D5 - HIP THRUST
Uploaded: 2024-02-19T19:30:51.975Z
Duration: 60 min
Description: W6 D5 - HIP THRUST

GO FOR A 5RM!!! 🥳🥳🥳

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 reps.

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

Barbell Hip Thrusts

1.5 Rep Hip Thrusts + Stability Ball (Or Slider Disc) Hamstring Curls

• 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

• Lay with back flat on floor, calves resting on top of stability ball. Pick hips up off ground & squeeze glutes - this is your starting position & ideally your hips stay in extension throughout the movement.
• Lift hips higher as you drive your heels into the ball & pull back towards your butt.
• Controllll as you straighten your legs back out, keeping hips/butt up off floor.
• Go SLOWER than you think you need to.
• 8-12 reps

* You can also use slider discs for these OR do glute bridge walkouts instead.

Stability Ball Hamstring Curls

SUPERSET 1

Double Elevated SL Hip Thrusts + Hip Extension w/ ISO Hold

* 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.

REPS: 6-10 each side

* Modify by doing regular single leg hip thrusts or single leg glute bridges
* Spice it up by holding 3 seconds at top, then on last rep holding for 10 seconds before switching sides 😈

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 & hold 2-3 seconds 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

SL Calf Raises + Ski Erg Sprint (or cardio of choice 🙃)

- Stand on one foot, other foot is just hanging out chilling up off the ground.
- Push through your toes & lift heel off ground as high as you can.
- Once your heel touches back down, come right back up.
- Reps refer to each side.

Single Leg Calf Raises (Bodyweight)

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 3

W6 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…🥵💀

W6 D5 - HIP THRUST

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