Week 11 Training 3 - Lower Body
EXERCISE | SETS x REPS | REST | |
A1. | Barbell or Dumbell Pause Hip Thrust (3-sec) | 3 x 8-12 | 0 sec |
A2. | Barbell or Dumbbell Hip Thrust | 3 x 8-12 | 3 min |
B. | Good Morning | 3 x 15-20 | 2 min |
C1. | Dumbbell Deficit Reverse Lunge | 3 x 8-12 ea | 30 sec |
C2. | Single-Leg Pause Straight-Leg Hamstring Bridge (2-sec) | 3 x 12-15 ea | 2 min |
D1. | Glute March | 2 x 12-15 ea | 0 sec |
D2. | Bodyweight Hip Thrust | 2 x 12-15 | 1 min |