Target Muscles

Glutes, hamstrings and quadriceps.

Proper Execution

Squeeze glutes and hold a hip thrust position.

Exercise Progression (in seconds)

  • Difficulty Level 1:

Day 1: 50/ Day2:55/ Day3:60/ Day4:Rest/ Day5:70/ Day6:75/ Day7:80/ Day8:Rest/ Day9:90/ Day10:95/ Day11:100/ Day12:Rest/ Day13:110/ Day14:115/ Day15:120/ Day16:Rest/ Day17:130/ Day18:135/ Day19:140/ Day20:Rest/ Day21:150/ Day22:155/ Day23:160/ Day24:Rest/ Day25:170/ Day26:175/ Day27:180/ Day28: Rest/ Day29: 190/ Day30: 200

  • Difficulty Level 2:

Day 1: 100/ Day2:105/ Day3:110/ Day4:Rest/ Day5:120/ Day6:125/ Day7:130/ Day8:Rest/ Day9:140/ Day10:145/ Day11:150/ Day12:Rest/ Day13:160/ Day14:165/ Day15:170/ Day16:Rest/ Day17:180/ Day18:185/ Day19:190/ Day20:Rest/ Day21:200/ Day22:205/ Day23:210/ Day24:Rest/ Day25:220/ Day26:225/ Day27:230/ Day28: Rest/ Day29: 240/ Day30: 250

  • Difficulty Level 3:

Day 1: 150/ Day2:155/ Day3:160/ Day4:Rest/ Day5:170/ Day6:175/ Day7:180/ Day8:Rest/ Day9:190/ Day10:195/ Day11:200/ Day12:Rest/ Day13:210/ Day14:215/ Day15:220/ Day16:Rest/ Day17:230/ Day18:235/ Day19:240/ Day20:Rest/ Day21:250/ Day22:255/ Day23:260/ Day24:Rest/ Day25:270/ Day26:275/ Day27:280/ Day28: Rest/ Day29: 290/ Day30: 300

Exercise Regressions

Regress to Glute Bridge Iso-Hold

Categories: Lower Body

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