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