BARBELL HIP THRUST

2A//

SETS 3 REPS 12 REST 60SEC TEMPO 3011

Sit with your back against a bench holding a loaded barbell just above your hips. Plant your feet on the floor, drive through your heels, contract your glutes and raise your hips until they’re above your knees. Pause at the top, then lower. Don’t let your glutes touch the floor between reps.

2B// SINGLE-ARM ROW SETS 3 REPS 12 EACH SIDE REST 60SEC TEMPO 3011

Support your knee on the bench with the other leg planted wide for balance. Keep a natural arch in your back and your core braced. Keeping your elbow tucked in, lift the weight slowly to the side of your chest. Pause and return very slowly. Complete all reps on one side, then the other.