Fall Muscle Growh #4: Glutes with Bret Contreras Hip Thrust Pyramid
Added 2018-09-07 16:13:43 +0000 UTCSupport me and this channel on Patreon:
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Resistance Bands: Booty Bands Starter Set from the X Bands: http://a.co/d/44fiDZN
Grippy sling shot Hip Circle: https://www.bodybuilding.com/store/sling-shot/grippy-hip-circle.html?skuId=SLINGS4550292&PLASKU=SLINGS4550292&mcid=CG_PLA_US_Criteo_US_2_adgroup_36&gclid=CjwKCAiAhfzSBRBTEiwAN-ysWIKuD6x1JONkNKFI0Bfs5pXZIiONUVxbnBECTazf4d6WIJgDIM4uehoCOF8QAvD_BwE
Weighted Vest I occasionally use: Black vest is the Body Rock 10 lb vest https://shop.bodyrock.tv/products/bodyrock-vest?variant=6270175105 **I have this vest upside down and leather straps sewn over the elastics** Blue vest is the 12 lb Tone Fitness weighted vest: http://a.co/iweH2Xj
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
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Fall Muscle Growh #4: Glutes with Bret Contraras Hip Thrust Pyramid Scheme
Follow Bret on IG: bretcontreras1
Warm up 2x
20 Banded elv glute Bridges
20 Cha Chas per leg
50 Frog pumps
Strong by Bret Contreras Hip Thrust Pyramid (I am doing each set 3x with lighter weights...With the recommended weights listed he only suggests doing it 1x)
All banded
15 reps (recommended 225lbs)
10 reps (275lbs)
5 reps (325 lbs)
20 reps (185lbs)
Superset 1: 4x
1. 10 Swings
2. 10 RDL
Superset 2: 4x
1. 10 Full Seat Box squat
2. 8 Hang Cleans
Superset 3: 4x
1. 6 rev Lunge with static pulse/leg
2. 8 Squats+dL
