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workout<br />
HIP THRUSTERS: 2 SETS OF 12 REPS<br />
This exercise is great for power development and specifically targets the glutes.<br />
Hinge your upper back on a bench and position your feet flat on the floor, shoulder width apart.<br />
Place a barbell just above your hip bone and secure it with a pronated grip. Push through your heels<br />
and fully extend hips, holding for one second at the top before returning to the floor.<br />
HACK SQUAT: 2 SETS OF 12 REPS<br />
The hack squat demands more from the quads and less from the hips.<br />
Position your shoulders under the pads and place your feet shoulder width apart on the platform.<br />
Undock the levers and descend by bending your knees, lowering until just short of full knee flexion.<br />
Push back up to the starting position.<br />
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK<br />
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