Daily score: 7
#5- Leg-Hip Hypertrophy
A1. Hip thrusts; 20 reps x3; rest 75 sec
* 2 sec pause at the top of each
Done with 105
A2. heels elevated goblet squats; 10 reps @3030 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure
** youn can use the same weight with less rest this week or if last week was easy go up in weight even with the rest shrinking
Done with 35# kb
+
25 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 40 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 50 sec anterior tib raises
5- rest
75# barbell
50# db
20/20/bw/10/10 db for hip ext
Done
+
C1. band resisted side plank clam shells; 18 reps x2/side; rest as needed
Done
C2. Copenhagen planks; 30 sec x2/side; rest as needed
Done
Some soreness next day not as much as last week. Those hip thrusts definitely light up the glutes. Got a little tension behind my right knee on the 2nd set of hip extensions so backed off the weight and did fine. All good. Thanks!
No comments:
Post a Comment