Shown here are pendalay rows with hip thrust. Thanks to trainer Omar Henderson, owner of Body By “O” in Wyoming, Michigan, for this innovative move!
It’s a 3:1 count: three hip thrusts with one pendalay row, one rep. Try this strength circuit for three rounds: - Grouchos, 40 steps (weighted) - Farmers, carry for 30 sec. (weighted) - Pendalay rows with hip thrust, 3:1, 15x - Bicycles, 30 - Cable high pulls, 15x - Push and pull with dumbbells, 10 per arm - 3:1 x jumps, pull up (shoot for 5 to 10), assisted or unassisted