The Lift Hotter Collective
Know your set
Three levels, built to progress with you. Match the color to the level, then work your way up. The full movement guide lives below.
The movements
Grouped by level. Placement is the part people get wrong.
I
Tone
Lightest. Warm-ups, activation, burnout sets.
Glute bridge
Above the knees
Press through the heels. Push the knees out.
Clamshell
Above the knees
Open slow. Keep the hips stacked.
Fire hydrant
Above the knees
Lift to the side. Control the way down.
II
Sculpt
Light to medium. Lateral walks, kickbacks.
Lateral walk
Above the knees
Stay low. Keep tension the whole set.
Kickback
At the ankles
Drive straight back. Squeeze at the top.
Standing abduction
At the ankles
Lift wide. Do not swing.
III
Power
Medium to heavy. Hip thrusts, banded squats.
Hip thrust
Above the knees
Drive the hips up. Knees out against the band.
Banded squat
Above the knees
Push the knees out the whole way down.
Bridge burnout
Above the knees
Pulse at the top until it burns.
Where to start
A four week on-ramp. Move up a band when the last one stops fighting back.
Week 1
Tone
Learn the movements. High reps, light band.
Week 2
Tone to Sculpt
Add the next band on your strongest lifts.
Week 3
Sculpt
Full sessions. Slow tempo, full range.
Week 4
Sculpt to Power
Push the heaviest band on bridges and squats.
Care
Hand wash cold, air dry. Keep away from direct heat and sharp edges. Store them flat and they will hold their snap.
@lift.hotter
Look Hot. Lift Heavy.