Front Lever Row progression. Extra range side lying hip abduction . Frog pump 5. Back lunge. 4. GLUTE FINISHER! Do as many reps as possible with each exercise while keeping a consistent tempo on each rep. Frog pump 3. See more ideas about Bret contreras, Glutes workout, Glutes.

Courtesy of Bret Contreras PhD 1. Quadruped kickback Hip punch 4. Reverse Hyper. Nordic curls. American deadlift 8.

Can be performed bodyweight or weighted (typically with DBs or KBs). Deficit Reverse Lunge Demo. Frog pump 5. Single leg glute bridge 13. In fact, the process of holding onto the handles and adding a lot of weight to the pendulum makes the reverse hyper an excellent total body exercise. Front squat 7. Frog reverse hyper 5. Perform 1-4 rounds. Frog reverse hyper 5. They also include step ups and pistols. Frog reverse hyper 5. Reverse Plank with a lean. Just a … Match the number of reps you get on your weaker leg with your stronger leg. Do as many reps as possible with each exercise while keeping a consistent tempo on each rep. 3,413 Likes, 172 Comments - Bret "Glute Guy" Contreras PhD (@bretcontreras1) on Instagram: “Frog reverse hypers _____ These are essentially an open-chain version of frog…” Back to library. Extra range side lying hip abduction Do as many reps as possible with each exercise while keeping a consistent tempo on each rep. Match the number of reps you get on your weaker leg with your stronger leg. Contreras has conducted […] I am going to try west-side as some of you know but, my gym as I can imagine others doesn’t have a reverse hyper machine does any one know how to best substitute these with basic equipment in a gym. Dragon flag hold at horizontal. Barbell Reverse Lunge Demo. Hey bret, Have you ever tried a one legged frog pump or frog thrust. Frog pump 5. Thursday - Bent Arm Pull. Static lunge 6. Very deep step ups. Frog pump 5. In 2015, he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. They work the lower glutes (and quads) very well. Anterior tibialis curl using a band and one of my ring straps. Rest 60 seconds between exercises. Alternate for the prescribed repetitions. … Match the number of reps you get on your weaker leg with your stronger leg. Extra range side lying hip abduction Do as many reps as possible with each exercise while keeping a consistent tempo on each rep. Jun 30, 2019 - Explore kdalcors's board "Bret Contreras" on Pinterest. Biceps Curl. I feel it greatly in my glutes perhaps more that the double legged frog pump or frog thrust. Starting standing upright with feet together, reach one foot back and perform a lunge. 2) Squat - these are your squat and split squat patterns. Match the number of reps you get on your weaker leg with your stronger leg. Hip thrust 10. Frog reverse hyper 5. The reverse hyper is a great tool for use in spinal decompression, spinal traction and it is a great way to acquire some additional glute/lowback/hamstring volume. Return both feet together, and then repeat with the other foot. Single leg hip thrust 12. Frog thrust 11. Join Thousands of Other Members building fitness, achieving goals and having fun!

Powerlifting. If you are unable to locate a specific exercise demonstration to perform an exercise correctly, please contact pp@bretcontreras.com for … Lying leg press 9. Rest 60 seconds between exercises. - frog reverse hyper 30 reps⁣ - squat pulse 30 reps⁣ - quadruped leg swing 30 reps each leg ⁣ - pause extra range side lying hip abduction 15 reps w/1 sec pause each leg⁣ ⁣ Do 3 rounds of this and your glutes will be screaming for mercy.

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4. Spread eagle reverse hyper 4.

Perform 1-4 rounds. Bret Contreras has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes.



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