Page 23 - Phaseone

Let your actions
speak for themselves

E1: Hip Thrusters
5 sets of 15, 10, 8, 6, 15
Rest time: 2 mins.
Techniques: Rest bar directly on your hips and push through with
your glutes. Use smith machine to add extra tension on the glutes.
Hold contraction at the top for a total of 2 secs.

F1: Jumping Lunges
5 sets of 8 reps (last set: only use bodyweight until muscle failure)
performed right after the 4th set with only 10 seconds rest in
between
Rest time: 2 mins.
Techniques: Power up into your jump, as you gently land into a

lunge (without your knees passingyour toes).

H1: GHD Raises
5 sets of 10 reps:
either with bodyweight, or hold weight if too easy. 19
Rest time: 90 seconds
Techniques: Focus on squeezing your glutes and holding the
contraction for 2 seconds