Pallof Press (standing) 1.For this exercise, set the rollers at shoulder height. 2.You’re gonna be focusing on your abdominals even though your arms will be moving. 3.Have a nice soft knee bend...
Hip Thrust Machine First, set up the belt with a mat to protect your hips and prevent bruises (use the length that fits you best since there is two options). Chins tucked...
Leg Press single leg (glutes biased) 🇺🇸 EN: Seated or reclined in leg press machine (depending on type of machine available to you) feet positions high on the force plate and about shoulder width apart....
Weighted Side Planks 🇺🇸 EN: Maintain core engaged while you hold the load with one hand. Maintain your body aligned and hold at the top for 10 seconds and repeat for 5...
Pause Smith Machine KAS Glute Bridge 🇺🇸EN: Set-up: Get a bench and move the safety pins out of the way so you can go low on the smith machine. Same movement as the Barbell KAS...
Hip Thrust Machine First, set up the belt with a mat to protect your hips and prevent bruises (use the length that fits you best since there is two options). Chins tucked...
