A1

Barbell Glute Bridge EMOM – goal-dependent rep range (3,5 or 10). Complete required amount of reps every minute on the minute for 10 minutes (so 10 sets in total).

alexa-strength-glutebridge-1.jpg

Feet need to be set up in line with the sit bones: so align the hip bone, knee and 2/3rd toe. Place a towel or mat across the front of the hips underneath the barbell.  Drive your hips up to the ceiling, squeezing the glutes. Keep a slight posterior pelvic tilt throughout to make sure you are using the glutes rather than the lower back. If you struggle to engage the glutes, pop a band around your knees, lift the toes and even turn your feet slightly out.

 

NOTE: 2 mins rest after EMOM to start first superset

 

alexa-strength-glutebridge2.jpg