Name: Playbook - Maria Teixeira - 100 Rep Hip Thrust Challenge
Uploaded: 2024-05-16T20:44:36.524Z
Duration: 12 min
Description: 100 Rep Hip Thrust Challenge

Intensity: 🔥🔥🔥
Equipment: dumbbell

F O R M
• shoulder blades on bench/box
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ go through the full range of motion (using a weight you can do so with)
✨ keep your core tight the entire time to protect your spine

Hip Thrust (DB)

Complete reps on both sides

F O R M
• shoulder blades on bench/chair
• chin tucked
• feet hip width apart with toes pointed forward
• one foot slightly forward and up on your heel, the other foot heel planted and toes gripping the ground
• grounded foot should be right below the knee at the top of the thrust (if it’s is too far forward you'll feel it more in your hamstrings, if it is too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ go through the full range of motion (using a weight you can do so with)
✨ keep your core tight the entire time to protect your spine

B Stance Hip Thrust (DB)

F O R M
• shoulder blades on chair/bench/box
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

*make sure to do the 1/2 rep right after the full rep together as 1 total rep.

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ go through the full range of motion (using a weight you can do so with)
✨ keep your core tight the entire time to protect your spine

1 1/2 Rep Hip Thrust (DB)

F O R M
• shoulder blades on bench/box
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ go through the full range of motion (using a weight you can do so with)
✨ keep your core tight the entire time to protect your spine

Single Leg Hip Thrust (DB)

F O R M
• shoulder blades on bench/box
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down half way with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ go through the full range of motion (using a weight you can do so with)
✨ keep your core tight the entire time to protect your spine

Kas Hip Thrust (DB)

100 Rep Hip Thrust Challenge

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For me one of the best works outs 💪💪🔥❤️ I'm just in love whit u Maria

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I would love to do another 15 week full body challenge! Will you be doing another one soon?

100 Rep Hip Thrust Challenge

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