Daily score: 8
#9- Leg-Hip Hypertrophy
A1. Hip thrusts; 15 reps x3; rest 60 sec* no pause, heavier this week
125/135/135
A2. heels elevated goblet squats; 20 reps @1010 x3; rest 75 sec
* no lockouts and no bottom position, constant time under tension with no 'relaxing' on your structure
Done with 35# kb
+
16 min emom:
1- 30 sec Barbell reverse lunges from 2" platform
2- 20 sec DB calf raise per side
3- 30 sec weighted hip extension on GHD
* external rotation, core tight, glute focus with no hyperextension
4- 30 sec anterior tib raises
75# lunges
50# db calf
20# db hip ext
Done
Even though this didn’t take long it all felt potent. Definitely felt the glutes turn on and I’m sure I’ll feel it tomorrow. No issues with the hip extensions this week. Thanks!
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