Day 8: Time to Build Some Muscle!

Improve your walking, running, squatting, and more! [MetaShred Extreme] [Hip Thrust] [Hip Thrust] Yo! Today’s exercise is called the Hip Thrust. - Benefits: This drill will mobilize your hips, strengthen your glutes, and bulletproof your back. It’s also low impact, easy on the knees, and much easier to learn than a deadlift. - Performance: Elevate your shoulders onto a bench, step, box, ottoman, or couch. Place your feet flat on the floor with your knees bent at a 90-degree angle. With your hips hovering just above the floor, lift them up as high as you can while keeping your abs crunched and chin tucked. Pause for a count, squeezing your butt as hard as you can. Reverse the movement and repeat. Be sure not to hyperextend your lower back! - Prescription: Do as many quality and full-range-of-motion reps as you can in 30 seconds, followed by 30 seconds of rest. That’s 1 round. Do 10 rounds for a 10-minute workout. Your ultimate goal is to be able to do at least 10 reps each round, for 100 total reps. And don’t forget to stay on top of your mobility work! Do the ones that benefit you most pre- and postworkout and ideally a couple times throughout the day. The best mobility moves to bookend today’s workout are the quad/hip-flexor stretch and the elevated glute stretch. Get it done, and I’ll see you tomorrow with your next muscle move! Let’s make a change! [BJ Gaddour] BJ Gaddour @bjgaddour Men’s Health Fitness Director Creator of The 21-Day MetaShred P.S. Follow [Men’s Health] on Instagram (@menshealthmag) for “The Daily #MetaShred” for busy men (and women) looking to burn fat and build muscle anytime, anywhere! Follow us on social media [Unsubscribe] | [Manage Your Email Preferences] | [Privacy Policy] Customer Service Dept., 400 South 10th Street, Emmaus, PA 18098 © 2016 Rodale Inc., all rights reserved. 13421_8