Abia’s Fluid Dynamics

Horizontal Loading

This Glute Activation Block will prepare the glutes and supporting muscles for a Hip Thrusting Machine session and lower back engagement.

LAR
Self-Massage: Glutes

reps 10

intensity 5

"How-to" self-massage for the glutes/posterior hip.

Set	Reps	Intensity
1	10	5 RPE

ULT
Low Back Tissue Compression

time 20

intensity 5

Hold 20 Seconds

Rest 00:00:30

Set	Time	Intensity	Hold	Rest
1	20 h:m:s	5 RPE	20 Seconds h:m:s	00:00:30 (h:m:s)
2	20 h:m:s	5 RPE	20 Seconds h:m:s	00:00:30 (h:m:s)