Variation

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Sets
Reps/Secs
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Exercise
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Hip Thrusts

Prerequisites 1

Glute Bridges

Requires proficiency of 50%

Glute Bridge🌐

2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.
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Glute Bridge Hold🌐

4 sets of 15-30s holds
First time? Take it easy working the new movement and focus on your form.
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One-Leg Glute Bridge🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.
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One-Leg Glute Bridge Hold🌐

4 sets of 15-30s holds (ea. side)
First time? Take it easy working the new movement and focus on your form.
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Postrequisites 3

Deadlift

Requires proficiency of 50%

Deadlift🌐

2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

Romanian Deadlift

Requires proficiency of 50%

⚠ Romanian Deadlift🌐

2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.

⚠ Split Stance Romanian Deadlift🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

⚠ One-Leg Romanian Deadlift🌐

2 sets of 12-15 reps (ea. side)
First time? Take it easy working the new movement and focus on your form.

Sumo Deadlift

Requires proficiency of 50%

Sumo Deadlift🌐

2 sets of 12-15 reps
First time? Take it easy working the new movement and focus on your form.