Glutes
Posterior Chain Strength and Prehab
1️⃣Sled Pull x10 Trips
-1 trip = 60m down AND 60m back (120m total)
-keeping glutei tight
-holding 40lb med ball low on hips
2️⃣Reverse Hyper 3x60@20% 1RM Back Squat
-low back emphasis
3️⃣Seated Banded Hamstring Curl 3x100
4️⃣Reverse Hyper 2x80@30% 1RM Back Squat
-glute emphasis
5️⃣Hanging Leg Raise 3x30
-knee raise if straight legs cannot be done
1️⃣Sled Pull x10 Trips
-1 trip = 60m down AND 60m back (120m total)
-keeping glutei tight
-holding 40lb med ball low on hips
2️⃣Reverse Hyper 3x60@20% 1RM Back Squat
-low back emphasis
3️⃣Seated Banded Hamstring Curl 3x100
4️⃣Reverse Hyper 2x80@30% 1RM Back Squat
-glute emphasis
5️⃣Hanging Leg Raise 3x30
-knee raise if straight legs cannot be done
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