Shake Your Tailfeather
Shake Your Tailfeather
FULL BODY STRENGTH
1. Barbell hip thrust
P1: 3-4 x 8-10
P2: 3-4 x 10-15
Rest 2-3 minutes
Suggested filler: Wall pec release x 5-6 breaths RL
2A. Pull-up variation of choice
3 x 8-10
P2: Increase reps
2B. Dumbbell curtsy lunge
3 x 6-8 RL
P2: 1.5 rep variation
Rest 60 seconds
3A. Arnold press
3 x 6-8
P2: Increase reps
3B. Wall hinge with single arm dumbbell row
3 x 8-10 RL
P2: Increase reps
Rest 60 seconds
4. Push-up variation of choice
2-3 x 8-10
P2: Increase reps
Rest 1 minute
IF TIME GLUTE + SHOULDER BOOST:
Perform in descending ladder format: 10, 8, 6, and if time allows work down to 4 and 2.
- Side lunge to single arm lateral raise
- Wall sit with alternating front raise
- Side plank from knees with rear delt pull