A DB Glute Bridge

SetsxReps@Rest: 3x10-12@75

Tempo: Fast up. Pause for a split second. Lower for 1 second. (See video)

Set Notes

• Perform 2-3 warm up sets.
• Straight set scheme:
• Same weight for all work sets, all 1-2 reps shy of failure. Don't go too heavy. Get a good pump.

Form

• Place a DB over your hips.
• Pull feet up close to your hips.
• Breath into belly and brace abs.
• Thrust into DB - raise and tuck the hips, squeezing glutes hard at the top for 1 second.
• Lower and repeat.