6 Exercises SCIENTIFICALLY SHOWN To Make You Faster

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TIMESTAMPS
00:00 Intro
00:15 Jumps Squats
01:28 Hip Flexor Training
02:14 Romanian Deadlifts
03:15 Sled Pushing
04:15 Hip Thrusts
05:22 Nordic Curls
--------------------------
REFERENCES
Jump Squat Research: (www.ncbi.nlm.nih.gov/pmc/arti...) pubmed.ncbi.nlm.nih.gov/11834...
Romanian DL Literature: (www.academia.edu/17125864/Res...)
Sled Push Research: (pubmed.ncbi.nlm.nih.gov/31742...)
Hip Flexion Research: (www.researchgate.net/figure/H...)
Hip Thrusts Meta-Analysis: (www.ncbi.nlm.nih.gov/pmc/arti...)
Nordic Curls Meta-Analysis: (pubmed.ncbi.nlm.nih.gov/27752...)
Nordic Impact on 10m Sprint Times: (pubmed.ncbi.nlm.nih.gov/29192...)

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Опубликовано:

9 июн 2024

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Комментарии : 1,3 тыс.

@connorbrady9957 2 года назад

I love that he is actually putting his sources in. Academic literature, high sample sizes, reliable information. Unlike people who say "do this because I have found it works"

@benson238 2 года назад

@@jojomojo329 well if this stuff is proven it basically means it will stretch ur potential to run the fastest you can be. THeres more too it like genetics and other factors. This is what made bolt a beast. But alot fo these exercises will make you much faster and improve ur speed. Science is the answer to everything.

@benson238 2 года назад

@@TheJackOfAllTrades777 That knowledge is out there because of scientific studies from the past. Most of this stuff has been out there for a while. All of those trainers and the stuff you do are from these foundations of building muscle that comes from science.

@MM-ev1fg 2 года назад

Someone has to test if it works first, for it to be worth the time to study. So yes academics are normally behind. Academics confirms what some people that are ahead of the curve find.

@ivoryas1696 2 года назад

Connor Brady Well they do _both_ hold water. It's just one is like the mouth of a firehose... and the others closer to the three gorges dam...

@j.abdullah3501 2 года назад

Science isn't just about academia.

@AUSTIN-ss2zd 2 года назад

1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

@brianiguaran1431 2 года назад

@TheSprintProject_ 2 года назад

🐐

@neoswordian91 2 года назад

Equally important is to have solid sprint mechanics! If you do, you need less power or reactivity to be at the same level. For example, let's say your "power" in your sprint specific muscles is 80/100 (100 being the max), but your mechanics are only 50/100 (shitty), you wont be nearly as fast as you could be with good mechanics. On the flip side, someone with perfect 100/100 mechanics could be faster than you despite only being a 50/100 in power.

@AnsweredJustForYou 2 года назад

@@neoswordian91 ur just tryna impress the RU-vidr, he aint ever reading that

@isaiastoledo9151 2 года назад

The first exercise is recommended doing it with heavy weights or light weights?

@tinbox8416 2 года назад

This is insane, recently I’ve been trying to improve my speed with my little brother since he is getting into basketball. Bless your content, can’t wait for 1mill subs

@TheSprintProject_ 2 года назад

Appreciate you and glad you enjoyed the vid.

@pacelabltd 2 года назад

@@TheSprintProject_ nice work

@TheSprintProject_ 2 года назад

@@pacelabltd Just found your comment, thank you Steffan!

@blessed2338 2 года назад

Yeshua Hamashiach is God in the flesh, the Son of God, the Word of God, and he died so that you may be presented blameless in the sight of the Father. And so you may inherit his kingdom. The LORD Yeshua Hamashiach is the only way to the Father and his kingdom. Repent of your sins accept him into your life as your LORD and Savior before it's too late, every day is not guaranteed. John 14:6 Jesus said to him, “I am the way, and the truth, and the life; no one comes to the Father except through Me. May God bless you all.

@jkprod.1847 Год назад

i’m 93 pounds how much weight do i use for the squat jumps

@moleyp3807 Год назад

Jump squats:4 weeks 8 sets 4 reps 4 weeks 4 sets 8 reps 30% bw Elastic hip flexor: 3 sets 10 reps RDL: 3 sets 10 reps eccentric Sled pushes: heavy weight Hip thrusts: light weight higher velocity 4 sets 12-6 reps Nordic curls: 2-3 sets 5-10 reps medicine ball assisted can help

@monsterchimp1669 Год назад

I'm a former division 1 sprinter and high hurdler. I can tell you exercising my hip flexors and improving my flexibility were absolute game changers. My coaches would always say you can only get faster if you increase stride length without losing stride frequency or vice versa. Flexibility helps with stride length. Hip flexor training improves stride frequency.

@abhinavmichael82 Год назад

thx for the tip buddy really appreciate it...

@shershahiqbal6792 11 месяцев назад

what was your 100/200?

@EfficientAthletics 2 года назад

High school Track and field coach here. Fantastic work, keep it up! Two other exercises that are also beneficial for sprinters are split squats and snatch grip deadlift.

@ThePassionofSprinting 2 года назад

agree these 2 exercises are great too

@TheSprintProject_ 2 года назад

Thanks Jonathan! Appreciate you checking out the vid and sharing your input.

@Grayk-ge5vo 8 месяцев назад

A little late to your comment but can you tell me why a snatch grip deadlift can be beneficial towards sprinting? Compared to just a normal deadlift? Genuinely just curious

@EfficientAthletics 8 месяцев назад

@Grayk-ge5vo Greater range of motion because your grip is wider. You have to start deeper, and the lift at the top is closer to your hip crease. You also work your back and grip harder. Could also be beneficial if you ever decide to do snatches. Which imo all field athletes should eventually do a snatch variation

@Messup7654 2 месяца назад

@@EfficientAthleticswhy not just a full clean snatches generate less power than a power clean

@piotrek9949 2 года назад

This is everything what we need. Article -> Examples -> Reason. Thank you!

@mattd3826 2 года назад

I'm not even a sprinter, but this video is awesome. Lots of information and you don't overload the video with tons of useless chatter, just straight to the point information. AND you give the sets and reps for each exercise! Awesome work 👏 this will definitely help me get faster legs for boxing

@jkprod.1847 Год назад

i’m 93 pounds how much weight do i use for my squat junps

@ivoryas1696 9 месяцев назад

@@jkprod.1847 30% Like he said. There's a comment in the thread that has more details.

@AlteredState1123 2 года назад

Thanks so much for sharing. Great recommendations. I would add mobility, foot, ankle, and lower leg training to the list. In addition, direct quad work with lunges, step ups, and the like. In most sports it’s your acceleration over ten meters and your stopping ability that make the biggest difference. Again, love the video.

@TheSprintProject_ 2 года назад

Appreciate you checking out the video and I'm glad you enjoyed it. I agree those are very important factors for speed as well, I plan on making on videos on them for sure.

@AlteredState1123 2 года назад

Slow old guy here, but I love the topic. As a coach I found that quite a few of my athletes were limited not by their strength or power as much as their poor mobility and bad ankles.

@calledtoanswer 2 года назад

I watched 15 seconds and immediately hit subscribe. Love how you break it down and back up your information with research. Great video and looking forward to checking out other videos.

@dresden3913 2 года назад

I love that you did your research and backed yourself up. Awesome job

@edwardsylvia8216 Год назад

This is amazing. i love how you demonstrate the exercises from different angles. makes it easy to pick up the form and to it properly. Earned a sub instantly

@waggacsgo 2 года назад

This video slaps man. So much good information for people to use. I've been doing a lot of research and have been using literally all of these exercises for a few months now and hit some wild pb's. (Altho I'm more of a jumper) I think the biggest problem with youth athletes is over training though (since a lot of the info on good exercises is out there already), would be awesome to see an indepth video on training frequency and intensity if you think it's a good idea. Love the content bro keep it up!

@TheSprintProject_ 2 года назад

Thank you man. That’s a great idea and it really isn’t talked about enough. I plan on making a video on it for sure.

@speedstreak914 2 года назад

@@TheSprintProject_ can you please make a video on cool down after training sessions. I think cool downs are very important and highly overlooked.

@AUSTIN-ss2zd 2 года назад

@jadenbear1013 2 года назад

There's not really a thing as over training, just under recovering and poor time management

@matehj 2 года назад

@@jadenbear1013 so, overtraining?

@TheSprintProject_ 2 года назад

3 ways I can help you : (FREE) 7-Day "Sprint Bootcamp": www.thesprintproject.co/Sprint_Bootcamp (DIY) Sprint "Cheat-Codes" to fix your technique & run faster: www.thesprintproject.co/cheat-codes (COACHING) Get science-based coaching inside the "Sprint Club": www.thesprintproject.co/sprintclub-join UPDATE: During squat jumps, I incorrectly said "BW" but it's actually "1RM".

@tovar281 2 года назад

Hello!, What is the complete routine?

@marerlevin2494 2 года назад

What does 1 RM stand for? How much weight should I then use? I weight about 80kg.

@TheSprintProject_ 2 года назад

@Octavio tovar hernandez. Just released a full guide with each exercise (see above). How you organize them will depend on your experience, goals, and schedule.

@TheSprintProject_ 2 года назад

@Marer Levin 1RM means 1 rep max (the most weight you can lift for 1 repetition). You can test this out, or use a calculator like this to estimate: strengthlevel.com/one-rep-max-calculator

@ArienvanRijswijck. 2 года назад

Great video man ! Can you make a video how to combine this excersises with plyometric and sprints ? cause I train 4 times a week and have a upper / lower split.. the standard leg day is kinda boring I kinda miss the sprinting and the explosive things in sport so I want to put this in my leg day workout , but I got no idea how. 🤷‍♂️

@varunsharma9238 2 года назад

He’s absolutely correct. This is a phenomenal video.

@lozoh5069 2 года назад

This is Awesome! Thanks for doing your research and putting up the trials that is so helpful!

@Static1Bolt 2 года назад

You know what you’re talking about. it’s good to see someone with this much knowledge of sprinting sharing it on RU-vid. Subbed and looking forward to more content!

@TheSprintProject_ 2 года назад

Thank you, welcome to the channel!

@RickyRicardo84 2 года назад

I've used plenty of these workouts but never delved into the science behind it. Awesome info bro and great research. I'll definitely be checking out some of those meta-analyses you mentioned. Earned a subscriber.

@kevinrosales1924 2 года назад

I hardly subscribe to Track & Field channels due to conflicting training approaches but yours are backed by science, one major difference between you and coaches who are too experimental and inconsistent! Appreciate your depth of research in proven methods!

@GabrealCodm 2 года назад

This is perfect. Everything makes so much sense. Great job

@inventorbrothers7053 Год назад

This video is sooo well written, filmed, and edited. I can't wait to try these out!

@proxxd9 Год назад

did they work?

@s.sanders4873 2 года назад

I just want to say that this entire video is an absolute gem. I will admit I'm typing this as I paused halfway thru because I was super impressed that you're one of very few content makers that use actual scientific models and studies to back up your suggestions. You may touch on this later in the vid but what is your take on hill sprints (incline sprints)? I also have to admit I usually do not introduce RDL's or heavily resisted sled pushes until the athlete has demonstrated really good form. I see it cause too many lower back issues as well as making them prone to Anterior Pelvic Tilt.

@snook3032 Год назад

You! Young man are going places. This is one of the best videos I’ve seen on you tube. Retired HS science teacher…just started my second career as a CPT. I appreciate this work bro.

@superricky13 Год назад

Love that you bring the receipts on this!

@rishiramkissoon6976 2 года назад

Algorithim did something good for a change. I really needed sprint specific exercises that were evidence based; coming from just lifitng background I was struggling to adapt lifts for sprints and not be sore on the turf. I already use jump squats, Romanian and GHR..but good to see the loads tested. Thx!

@nicholashunt8302 2 года назад

Aaaannd save to playlist! Thank you for this, All very sound advice with great foundations in practical applications to the sport. Great video. Former multi events National champion (UK) many times over.

@leeoxford 2 года назад

Man that was an exceptional, well researched video. Great job!

@satha1473 9 месяцев назад

00:15 Jumps Squats 3x per Week for 8 Weeks First 4 weeks: 8 Sets 4 Reps Last 4 weeks: 4 Sets 8 Reps 30% of Body weight Bare foot Moderately soft surface 01:28 Hip Flexor Training 3x per Week for 8 Weeks 3 Sets 10 Reps 75% 1RM If not Elastic band try Cable machine 02:14 Romanian Deadlifts Eccentric 2x per Week for 6 weeks 10 Reps 1 Set 1 Added EA. Week 6 Sets by Week 6 03:15 Sled Pushing 2X Week for 8 Weeks Light Moderate Heavy Weights 5 meters 04:15 Hip Thrusts 8 Weeks for Less Lighter weight Higher Velocity 4 Sets Per Week 12 to 6 Rep Max Also Try Single Rep Thrusts 05:22 Nordic Curls 10 Weeks 1x per Week to 3x per Week 2-3 Sets 5-12 Reps Can try lowering with medicine ball

@mattyjames704 2 года назад

Love it man keep em coming these are all good exercises in general for any athlete at any level which is the beauty in it

@TheSprintProject_ 2 года назад

Thanks man, got a lot more coming, and you’re right. These apply to any athlete looking to improve their performance.

@thelazyhandyman8581 2 года назад

I like his explanations and clear editing. Very well done! Subbed!

@jimsglory 2 года назад

I love how u juss get to the point precise and very educational thanks!

@onateri10 2 года назад

I love how you use sources to back up your points fire video 🔥🔥🔥🔥

@TheSprintProject_ 2 года назад

🙏🏻🙏🏻🙏🏻

@Kiefercox 2 года назад

These videos are great, I"m so happy that you are making them more regularly because it's helping me a lot. Please keep pushing out content you're going to grow so fast

@TheSprintProject_ 2 года назад

Thank you I appreciate you letting me know, I've been consistently putting out 1 vid a week and will continue to do as long as I can.

@AUSTIN-ss2zd 2 года назад

@smitmachhi 2 года назад

Really great video, straight to the point without unnecessary chatter, Good Job.

@JADC1111 Год назад

Love the explanation, the modifications, and the sources!

@aidenoliver2286 2 года назад

Thanks champ I’m defo trying to get faster as my season starts in February so I’m in off season now

@ThePassionofSprinting 2 года назад

Nice Video as always, all these exercises help for sure to run faster!

@TheSprintProject_ 2 года назад

Thanks man, confirmed again the champ!

@AUSTIN-ss2zd 2 года назад

@seangoode5695 2 года назад

Dude, great editing! These videos are really well done!

@martinnewcombe6088 2 года назад

Fantastic analysis!

@quixmith 2 года назад

back in my younger days I used to do the Nordic curls because I found that it was the only exercise that challenged my hamstrings. 60 pounds later in my older days they are the hardest exercise for the legs now, older I got... the bigger my upper body got in mass, guess it's called old man muscle? haha. Great video, excellent resources. Cheers

@Bigpapiwampi 2 года назад

Great video , Pace, info and clarity. Keep up the great work.

@TheSprintProject_ 2 года назад

Thank you Pablo!

@Mr_Wohler 11 месяцев назад

Dude, this is awesome!! We need people like you on the hispanic community of fitness and athletics!!!

@desorder1231 23 дня назад

Real helpful information 🙌🏻

@BTurn5 Год назад

Awesome video, man! Currently fine-tuning what I'm doing and am definitely going to implement this into my routine

@hxdiftbll5432 11 месяцев назад

update?

@johnyabut9575 2 года назад

This is such solid content, I love the scientific references too!

@TheSprintProject_ 2 года назад

Appreciate it John, glad you enjoy the vid! 🙏🏻

@coachkc5308 2 года назад

Thank you for this!!!

@estevangarcia2219 2 года назад

Great video bro this was exactly what I need

@2guysPlayingWithPaper 2 года назад

The jump squat weight difference may have caused the 80% group to have much higher muscle strain if they were doing the same reps

@maz1702 2 года назад

Facts

@fantastopotomus 2 года назад

That foam roller trick for single leg deadlifts was BOSS man, thank you!!

@TheSprintProject_ 2 года назад

You got it, thanks for watching!

@tenzingpalden2961 14 дней назад

Information is literally gold

@joshbooker7055 Год назад

Outstanding video!!

@liljemark1 2 года назад

Yet again gained education from your videos. Outstanding content, as always.

@TheSprintProject_ 2 года назад

Appreciate it, glad you've been enjoying the vids.

@vegitosaysalright2365 2 года назад

Thank you for this. I just got my pb from 13.5 to 12.9. That's and insane improvement and it's all thanks to you

@TheSprintProject_ 2 года назад

That's epic!! Congrats. I just made the videos, you're the one who did the work ;)

@Rzg779 2 года назад

If you don’t mind could you tel me your height and weight

@user-hg5si4ky7g 2 года назад

How long did you do this workout for?

@mrbrakelol 2 года назад

Exercise ball on the nordic curl is a great idea, thanks for that tip

@jonnywanny24 9 месяцев назад

Great video, very educational brotha

@dario_navalv 2 года назад

Step ups and power cleans are also great when it comes to sprinting

@ThePassionofSprinting 2 года назад

True ✊🏼

@AUSTIN-ss2zd 2 года назад

@yh10fficial89 2 года назад

This is one of the best if not the best exercising videos I've seen on RU-vid

@TheSprintProject_ 2 года назад

That was the goal. 🙏🏼

@AUSTIN-ss2zd 2 года назад

@gpxtrail 3 месяца назад

Great video dude!

@rockstarr9000 Год назад

Great, great piece

@erikkillmonger2778 2 года назад

Dude, this video was awesome! Your content is first class. Keep it up!

@TheSprintProject_ 2 года назад

Appreciate it man, plan on doing more like this for sure!

@manbeerpigs16 2 года назад

@@TheSprintProject_ 1. 0:15 Weighted jump squats 30% body weight 8 reps sets of 4. (Don’t push to failure as this is the most likely exercise to injure if you push to failure, also do leg presses/vertical leg presses to avoid the risk of injury by working opposite muscle 2. 1:29 Hip flexor training with a resistance band or db 10-20% bodyweight for 10-25 reps per leg, also do back extensions to work opposite muscle to avoid injury 3. 2:13 Romanian deadlifts, also do elevated leg curls aka reverse back extension to work opposite to muscle to avoid injury 4. 3:12 sled pushing, recommended to push backwards to strengthen opposite muscle to reduce risk of injury 5. 4:19 hip thrusts do elevated back and elevated feet to work opposite muscles to avoid injury 6. 5:25 Nordics, also do revere nordics to work opposite muscles to avoid injury

@melissalydon3681 Месяц назад

Pay attention, as I'm getting old (74). With your feet close together, about 12" apart medium weight about quarter squat for 100 reps for two sets, and no matter how fast you are, you'll be faster. You can thank me later..if it gets easier add 10lbs and start again oh and that's after doing your regular squat workout.

@stevepaul9452 Год назад

Love the science behind this friend. Big thanks :)

@jameskeen9112 8 месяцев назад

Great video. Knew a lot of the exercises but love the extra little bits such as using an exercise ball to help you get lower under tension on the Nordic curls

@mynameisfred9484 2 года назад

Bro, your literally one of my favourite RU-vid channels and you information always helps me out 👍

@TheSprintProject_ 2 года назад

Appreciate you Fred. 🙏🏼

@AUSTIN-ss2zd 2 года назад

@batboy020876 Год назад

This is some good stuff... There's a lot of videos out there in the lot of one of these but you hit the nail on the head.... Very good video

@lalopardoordonez5138 2 года назад

Good info

@TheSprintProject_ 2 года назад

🙏🏻🙏🏻

@stevenj29 Год назад

Dope video, thanks so much man. Love the science included

@Mike55856 2 года назад

Solid video man. Thanks for the info+sources.

@jor-el1298 2 года назад

Good job! Love the explanation and all the small details (like doing the exercises barefoot).

@WestAuckland_islander 2 года назад

Bro can you do a guide for long distance training

@MyJedi007 Год назад

Excellent information. Fantastically presented!

@intramotus Год назад

great no-nonsense content, thank you !

@ameliab4527 2 года назад

Tips for Nordic curls: 1. Have a mat or pillows underneath you if you're scared to go down 2. Once you think that you can't go down any further hold that position for a few seconds. Only then can you try to go back up or fall down. 3. Get a freind to hold you're ankles for you it feels better. 4. These are fast you can do them right after dinner for a month and you'll be much faster 😀

@skarmale170 2 года назад

He knows what he's talking about 👍👍👍👏👏👏 Great video!!!

@TheSprintProject_ 2 года назад

Thank you! 🙏🏻

@fredyrodriguez5567 Год назад

Great video with references!!

@ottolindkvist 25 дней назад

thank you! This video helped me to get a bit faster and i can feel it!

@cbrady8573 2 года назад

Hey sorry if I missed this, but how many sets for the weighted sled push? Also for the hip thrusts...would I train them on two separate days with 2x12? or four separate days 1x12?

@dannypope1860 2 года назад

Damn dude! Great video!

@TheSprintProject_ 2 года назад

Thanks Danny!

@maurice9701 2 года назад

this video is what I wish more videos were like, concise and straight to the point also with backed up scientifically proven studies, excellent work!

@TheSprintProject_ 2 года назад

Thank you and I agree, straight to the point is what I aim for in most of my videos.

@Notorious23. 2 года назад

Great Video bro👌🏾

@tbw6289 2 года назад

Thanks man

@TheSprintProject_ 2 года назад

🙏🏼🙏🏼

@zedriz0474 2 года назад

Sidenote: if you really want to gain speed; it's better to start with heavy weights to gain the right muscle, and then later on you should use lower, high velocity weights. In this way you have more muscle to activate and thus more speed.

@ThePassionofSprinting 2 года назад

I would say a combination of both will be the most effective way

@zedriz0474 2 года назад

@@ThePassionofSprinting Well you're an olympian so i think you know best 😅

@ThePassionofSprinting 2 года назад

@@zedriz0474 coaching is individual but some things are always the same ;)

@TheSprintProject_ 2 года назад

Like Matthias said, a combination of both is ideal. I agree you would need to build the muscle, but you shouldn't neglect strength while you do so.

@BoostFutbol Год назад

Bro this was so good. Learned some stuff and I love that you were showing sources etc.

@hawwa7553 2 года назад

100% clean @ simple explanation and illustrations

@nj-bz8pv 2 года назад

When I was a kid I watched Steve Atwater do almost 20 of those hamstring curls. He was a beast

@ivoryas1696 2 года назад

This man knew not to show his feet bare lmao In any case, great vid man. I'm glad I subbed, seeing how underrated you are.

@TheSprintProject_ 2 года назад

Yeah ain't nobody trying to see a man's bare feet in 4k lol. Thanks man!

@ivoryas1696 2 года назад

@@TheSprintProject_ Honestly I was more concerned with the people _who _*_were_* trying to, tbh.😅 You're welcome though!

@powerthroughfocus 2 года назад

Homie you r my Fkn hero!💪🏽

@fgh2756 8 месяцев назад

Heck yeah! Thank you. I'm excited for the gym now

@cinemini9729 2 года назад

Excellent 👌 video

@TheSprintProject_ 2 года назад

Thank you Harish 🙏🏻

@pureabsolute4618 2 года назад

Eggcellent. Knew about Nordics and Deadlifts - Didn't think about pushing a sled or jump squats. And was introduced to the hip flexors by kneesovertoesguy. Saving this video for future reference!

@mouse_thakur 2 года назад

Does knees over toes guy's program help with sprinting also? As I believe he targets jumping and prevention of injury, which could be beneficial to run faster, thanks

@TheSprintProject_ 2 года назад

Dope, glad you learned something new from it!

@TheSprintProject_ 2 года назад

I haven't tried his program but it seems more geared towards preventing knee pain. In the near future, I'll release a program for this once I've tested, implemented and spoken to all the experts myself. In the meantime I got more videos like this coming and have a video of a full olympic sprint workout dropping soon.

@mouse_thakur 2 года назад

That's fair, I look forward to it

@karlgor47 2 года назад

Great video! I’m a distance runner and I will incorporate some of these to my training. 👌🏼

@SherazH1 2 года назад

solid vid. solid exercises. spot on

@mbfootballproductions9768 2 года назад

For the hip thrusts brother, what do you mean by 4 sets per week. I’m assuming they trained the exercise once w 4 sets (12-6rep max) or am i misunderstanding it. Love the content too