27/06/2024
🔥 Total Glute & Core Burnout: Bench SL Hip Extensions, Smith Reverse Hypers, and More! 🍑💪
1️⃣ Bench SL Hip Extensions
This one's a total scorcher! Using a bench adds extra support for your back and pelvis compared to doing it in quadruped. What you can’t see from this video is that I’m not only driving through my heel to contract my glutes but also pushing through my hands to stabilize my back.
2️⃣ Smith Reverse Hypers
Gah!! 😩 This never gets easier, and I kinda love it because it doesn’t, lol. I guess you could say I’m a little nuts 🙆🏼♀️😂. Push into the bench with your hands to stabilize, letting your glutes do all the work and not those pesky paraspinals.
3️⃣ Deep Abs 👙 Focused Frog Thrusts
Normally, I hold onto the bar for glutes but decided to bring ABS on board with no hands. This was gnarly!! I contracted my deepest abs (transverse abdominis) and held that brace through all frog pumps. Make sure you’re breathing under the brace and NOT holding your breath. My RYC program ladies know exactly how to do this 😉
4️⃣ The Setup!
Training in multiple gyms means getting creative. This particular smith isn’t compatible with wrapping an ankle strap around the latch, so I hung a weight onto the latch using a fabric band—works beautifully 😮💨
5️⃣ DB Wide Squats
I have more vertical shins to make this very hip/glute-focused and much less quad-focused. Make sure you sit that b***y back far and push through the floor with your heels.
6️⃣ Glute Drive
Going as heavy as I can without losing optimal connection to my breath & deep abs. For me, anything over 6 (45lb) plates total, I lose the deep core connection.
Save it ✅ and stay tuned for more fitness tips! ❤️
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