6. GLUTE BRIDGE
Don’t want none, unless you got buns hun! Who doesn’t want a nicer ass? Unfortunately nice bums lost all meaning to me when I started coaching, now they’re just points of performance, most power is generated from a hip extension which is basically just squeezing your butt. For the best results with this exercise do the couch stretch beforehand to really get the hips opened up!
- Make sure you’re not hyperextending your lower back and take it slow and steady!
- Arms locked out and palms facing up.
- Usually I’d go for 5 sets of 12 at a heavy weight and then back to the warm up weight and do a massive burn out set, you don’t even start counting till your cheeks are burning!
- ring-rows: crossfit epoc