Hip Thrust with 3 Second Pause at Lockout

Lockout means that at the top of the movement you will really press your hips up and squeeze your glutes.  Notcie that this isn’t a backbend to get your butt to the floor. Your torso and head move together to create a hinge effect at the hips. 

Sets: Three

Reps: 10-20

Make it harder: Hold a weight on your hips.

Bent Over Row with Resistance Band

As always, make sure you have plenty of resistance on the band at the bottom and the top of the movement.

Sets: Three

Reps: 8-12