hip thrust instructional video:

Adrian recommends doing one of the following plans for this exercise:
 * Do 4 sets of 10-20 reps, without weights (make sure to squeeze your butt muscles hard and hold for 2-5 seconds at the top)
 * Do 4 sets of 8-12 reps, using weights

Once you've watched the instructional video and understand how to do this exercise, do the hip thrust 4-minute workout video!