What’s a super set?

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

Body Weight Hip Thrust

The hip thrust 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. My model is using a folding chair here but you can use your bed, an ottoman or even, a weight bench 🙂 No really, a surface that is about as high as the top of your knees when you are standing is best. I prefer a weight bench but there is no need to get one for this exercise.

Sets: Three

Reps: 5-20

Single Arm Row with Resistance Band

You’ll notice that in this variation you need to stabilize yourself much more making this a great compound movement. Make sure that there is adequate resistance on the band when your arm is extended as well as at the top of the movement. The weight is primarrily in the standing foot. 

Sets: Three

Reps: 8-12