Wednesday 1.8.2025

*Coach’s Notes: Barbell Hip Thrust

This is a great movement for building overall hip and glute strength, while also being (generally) easier on the lower back than other hinge-based movements.

A key component, however, is our ability to maintain a neutral spine throughout the movement. If we arch our back, we are not only losing the ability to generate force through the legs, but also putting our lumbar spine in an over-extended position, should can lead to discomfort at best, and injury at worst.

Think about keeping the core tight and and your rib cage down throughout this movement, and focus on a strong contraction of the glutes and abs at the top of each rep. Pro trip: make sure the bench you are using isn’t too tall for you to touch your butt to the floor, while keeping your shoulder blades above the edge of the bench.

“FITNESS” & “PERFORMANCE”

Movement Prep
Two sets, for quality:
8-12/side Single Leg Suitcase Deadlift (hand assist if needed)
15-20 Supinated Band Pull-Aparts
20-30 Second Star Plank or Side Plank each side

A. Four sets of:
Barbell Hip Thrust @ 20X1 (*see reps below)
Rest 60 seconds
Kettlebell Chainsaw Row x 8-10 reps each arm @ 20X0
Rest 60 seconds

*Hip Thrust Reps/Loading:
Warm-up Set - 5-10 reps @ easy
Working Set 1 - 15 reps @ RPE 7
Working Set 2 - 12 reps @ RPE 7
Working Set 3 - 10 reps @ RPE 7
Working Set 4 - Drop back to your Set 1 weight and perform MAX unbroken reps (aim for 15+ reps)

B. Complete as many rounds and reps as possible in 7 minutes of:
3 Strict Pull-ups
50-ft Sandbag Carry
7 Box Jumps (or Step-Ups)

Rest 2 minutes, then...

C. Complete as many rounds and reps as possible in 7 minutes of:
5 Burpees
7 Air Squats
9/7 Calorie Row, Ski, or Bike

“ENDURANCE (AKA SWEAT SESH)”

15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski

Rest 5 minutes
x 2 sets