4A-Kneeling Hip thrust with Dorsiflexion
4A SUPER-SET with 4B
LOAD HEAVY Keep the back straight and the abs contracted. Place a mattress under your knees. The bar rests on your trapezes. Knees under your hips and feet and legs aligned with your knees. Push your glutes back as far back as possible as if you would do a squat.
* do the exercise in the smith machine.
LOAD HEAVY Keep the back straight and the abs contracted. Place a mattress under your knees. The bar rests on your trapezes. Knees under your hips and feet and legs aligned with your knees. Push your glutes back as far back as possible as if you would do a squat.
* do the exercise in the smith machine.