Training Notes:
A: Stick to the tempo on these. You want to use the movement to open your hips up while also stimulating your adductors. Ease into the tension here and start conservative in load. Make sure to perform ample warmup sets. Take the last set to 1RIR if everything feels good.
B: Hold the DB in your contralateral hand and use your ipsilateral hand to balance yourself. Make sure the height of the back foot elevation and your front foot's distance allow for a comfortable, full ROM. Use 2-3 feeder sets before the top set. The goal here is to push the intensity and load! Take as long as you need to between legs and between sets until you're fully recovered.
C1: Go heavy on these and push the intensity! Perform the concentric explosively! Pause for a count in contraction and think about contracting your glutes as hard as you can. Maintain a neutral pelvis throughout. Rest ~60 sec before C2.
C2: Use the same load as C1 here. Careful with the initial movement of picking the bar up from the floor. Keep the intensity a bit pulled back but instead, focus on maximizing the time-under-tension and mind-muscle-connection in your glutes. You should be attempting to lengthen your glutes and hams after the hip thrusts worked them in the shortened position. Full rest before returning to C1.
D1: Aim for max pump and blood flow here! Keep the tempo controlled and contract hard at the top of each rep. You should be fighting through the pain on these! Take the last set to failure. Rest ~30 sec before D2.
D2: Aim for max pump and blood flow here! Keep the tempo controlled and contract hard at the bottom of each rep. You should be fighting through the pain on these! Take the last set to failure. Rest ~30 sec before D3.
D3: Aim for max pump and blood flow here! Keep the tempo controlled and stretch hard at the bottom of each rep. You should be fighting through the pain on these! Take the last set to failure. Full rest before returning to D1.
E: Perform 2-3 feeder sets up to a load that is about your 12 rep max here. Do your best to conserve energy. For your working sets, you're going to perform sets of 5 as clusters with ~20 sec rest between them. Make sure to rack the load when you're resting. Take the final cluster to 1RIR. Have a spotter here if you can!
Additional Notes: