Hip Thrusts – Page 2 – Fitness Managed

Front Squats and Hip Thrusts then Row, DB Push Press, DB Front Squat

By cbroccoli | 14/08/2024 - 06:53 |17/08/2024 Lower Body/Legs, Medium (< 15 min), Medium Weights, Singlet, Task Based, W

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Take 5-7 rounds and work up to a heavy

1 x Front Squat

Then 4 rounds of

15 x Hip Thrusts with one second pause at the top @ 135lbs/60kg

Results: Front Squat

3×135
3×165
3×185
1×195
1×205
1×215
1x220lbs/100kg

Matched my old 1RM from some years ago, so happy with that. Hip Thrusts took a lot of time so didn’t do a metcon today.

Hip Thrusts and RDLs then a KB Complex

By cbroccoli | 01/05/2024 - 07:15 |03/05/2024 Chipper, EMOM, Lower Body/Legs, Medium (< 15 min), Medium Weights, W-G-M

5 rounds work up to a heavier than last time

12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

10 x Romainian Deadlifts @ 165lbs/75kg (5kg heavier than last time)

Then using a single Kettlebell, EMOM for 12 minutes (4 rounds of each), complete all reps with KB in one hand then switch to the other.

Station 1 – 6 x Kickstand Deadlift plus Row per Arm @ 24kg (12 reps total)
Station 2 – 8 x Kettelbell Swing plus Squat Swing @ 24kg
Station 3 – 10 x Weighted Straight Leg Situp @ 16kg

Results: Hip Thrusts 155-165-175-185-200/91kg.

Hip Thrusts and Reverse Lunges then Bike

By cbroccoli | 21/04/2024 - 20:15 |22/04/2024 Lower Body/Legs, M, Singlet, Task Based, Very Long (>20 min)

5 rounds work up to a heavyer than last time

12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

2 minutes Bike seated @ resistance A
1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.

Hip Thrusts and FFE Split Squats then Bike and Pistols

By cbroccoli | 11/04/2024 - 07:17 |11/04/2024 Body Weight, Couplet, Lower Body/Legs, M-G, Medium (< 15 min), Time Based

5 rounds work up to a heavy

12 x Hip Thrusts

Then 3 rounds

8 x Front Foot Elevated Split Squat per leg @ 65lbs/31kg

Then AMRAP in 4 minutes, repeat for 3 sets, rest 1 minute between sets…

Bike 800m Alternating 400m Standing/400m Sitting
Max Alternating Pistol Squats

Results: HT got up to 175lbs. Step for split squats was about 20cm (see below). Metcon Pistols 9-9-9, Bike took about 2 minutes per round @ resistance of 20 standing / 16 sitting.

RFE Split Squats and Hip Thrusts then HSPU and T2B

By cbroccoli | 02/04/2024 - 12:20 |03/04/2024 Body Weight, Couplet, Lower Body/Legs, Medium (< 15 min), Time Based, W-G

4 rounds, work up to a heavy

10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

1 x Handstand Pushup
5 x Toes to Bar
2 x Handstand Pushups
5 x Toes to Bar
3 x Handstand Pushups
5 x Toes to Bar
etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

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