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Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Rest Day
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Published v1
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24h
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Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
4
Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
4
Dec 7
Glutes, Hamstrings and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
5
Dec 7
Glutes, Hamstrings and Quads
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Published v1
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1h
4
Dec 7
Shoulders, Chest and Triceps
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Published v1
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45m
6
Dec 7
Shoulders, Chest and Triceps
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Published v1
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45m
6
Dec 7
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Exercises
Kas Hip Thrust Dual Method
This method is simply a Kas Hipthrust (Shorter range of motion to a regular Hipthrust) into a pulse at the top. This will act as 1 rep Setup - Begin by setting up a barbell across your hips - Position your upper back against a bench or elevated surface. The bench height should allow your knees to bend at a 90 degree angle - Place your feet shoulder width apart with your toes externally pointed outwards slightly Movement - Begin by engaging your core and keeping your chin tucked. Then drive your heels into the floor while thrusting your hips upward. Push through your glutes to lift your body - At the top of the movement your body should form a straight line from your shoulders to your knees. Squeeze your glutes hard at the top - Once you reach the top of the movement, perform a small pulse by slightly lowering your hips and then driving them back up to full extension - Slowly lower your hips down. Not all the way to the ground, only halfway as this creates the Kas Hipthrust. Repeat movementsFields Reps Weight
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Exercises
Barbell B Stance RDLs
Setup - Stand with your feet hip width apart, and place one foot behind you in a staggered position. The B Stance foot should have the toes on the floor but with most the weight placed on the front (working) leg - Reach down and grab the barbell with a shoulder width, overhand grip. Keep your chest up and shoulders back, with your spine neutral - Before initiating the lift, tighten your core to stabilise your torso. Ensure that your weight is in your heel of the working leg, not on your toes Movement - Initiate the movement by pushing your hips back, keeping a slight bend in your knees and maintaining a neutral spine. Your back leg will remain in place while your working leg controls the movement - Lower the barbell towards your mid-shins, making sure to keep the bar close to your body - As you lower the barbell you should feel a stretch in your hamstrings and glutes of the working leg. Lower the barbell aiming for just below knee height - Begin the upward motion by driving your hips forward and pushing the weight through the heel of the working leg to stand back up to the starting positionFields Reps Weight
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Exercises
Dumbbell Bulgarian Split Squat
Setup - Find a bench and place one foot on it behind you. Your back foot should be resting on the bench with toes pointing down - Position your front foot 2-3 feet in front of the bench. Your front knee should be in line with your toes, and your front foot should be flat on the ground Movement - Engage your core, bend your front knee and lower your hips straight down towards the ground - Lower your body until your thigh is parallel to the ground or slightly below, and your back knee is close to the floor - Push back through the heel of your front foot and straighten your leg to return to the starting positionFields Reps Weight
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Exercises
Cable Bench Step Up
Setup - Attach a stirrup handle to a low pulley on the cable machine - Set the pulley to its lowest position - Set a flat bench up in front of you near the cable Movement - Place your right foot firmly on the bench - Drive through your right heel, keeping your chest up and core engaged. Push through the right leg to lift your body up onto the bench. Your left leg should be hanging down. Your opposite arm to leg should be gripping the handle and the other should be holding the cable machine for stability - Begin to slowly lower yourself down with your left foot guiding the way. Push back onto your right heel on the bench as you descend. Your foot should be slightly off the ground or just touching the floor - Push yourself back up to the starting positionFields Reps Weight
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Exercises
Weighted Hyper Extensions
Setup - Position yourself on a back extension machine with your hips resting against the pad. Your hips should be at the edge of the pad, allowing you to bend forward at the waist - Adjust foot pads so that your feet are securely help in place. Position your feet so that your toes are pointing straight ahead - Have a dumbbell resting in front of you Movement - Begin with your upper body in a slightly flexed position, where your torso is lowered, and your glutes and lower back are engaged. Your spine should remain in a neutral position - Grip the dumbbell with both hands and begin to rise from the lowered position. Your arms should be kept straight. Focus on extending the hips. Imagine trying to squeeze your glutes to lift your torso upward - Raise your torso in a controlled motion. For more glute and hamstring focused, round your upper body and tuck your chin. For more lower back focused keep your body in a straight line. Squeeze your glutes as hard as possible at the top of the movement - Slowly lower your torso back down to the starting positionFields Reps Weight
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