BAR­BELL HIP THRUST

Men's Fitness - - Body Work -

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.

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