How do I do a Super Set?

Do both exercises on this page consecutively. After the Rows, take oen to two minutes of rest before beginning your next set. Repeat the superset 3 times total.

The Glute Bridge

The Glute Bridge is a great way to warm up the lower body. It builds strength in the glutes and hamstrings. Try pulling your heels toward your butt as you rise. You will get a great deal more glute activation.

Sets: Three

Reps: 10-20

Seated Row with Resistance Band

The seated row is one of my favorite exercises. Plenty of equipment at the gym is availiable, but at home it can be difficult to duplicate this movement.  Keep your spine vertical and squeeze your shoulderblades together as the elbows move back. Re-extend the arms slowly to work the eccentric action of the shoulder retractor muscles. 

Sets: Three

Reps: 8-12