Hip Thrust with Pause

You are now well aquainted with the hip thrust. The edge of the chair or bench should hit right at the shoulder blades. Thrust up to lockout position (glutes squeezed), and hold for 3 seconds at top. Try NOT to make a big backbend to lower. Rather, use a hinging movement to drop the hips with the spine and long and strong as possible. 

Sets: Three

Reps: 10-20

Lunging Military Press with RB

I love the full body effort this exercise requires. In a lunging position, place the band under the back knee. You will want to have an equal amount of band on either side of the knee. Bring the arms to a goalp ost position and push straight up. Control the movement on the way up but ESPECIALLY on the way down. Try to take twice as long to come down. 

Sets: Three

Reps: 8-12