Hip Thrusts, Nordic Curl and 5 cycles of 3 min AMRAP
Barbell Hip Thrust (8-8-8-8)
- Lower with glutes - not gravity
- Keep head in static position (chin towards chest)
- Think table top, don't over arch lower back
18 mins to perform:
A1. 4x8 Barbell Hip Thrusts
A2. 3x5 Nordic Curl (have partner hold legs)
- You and partner perform a set of A1 then A2 and rest.
- Can increase weight over sets BUT follow form advice.
Nordic Curl (5-5-5)
- Partner to hold legs
- Smooth movement
Metcon (AMRAP - Rounds and Reps)
Repeat for 5 cycles, rest 1 min between rounds
AMRAP 3 mins