Now it’s time for heavy strength training since you’ve reached the maximum strength phase.
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded bar over your legs. Roll the bar so that it is directly over your hips, lean back against the bench so that your shoulder blades are near the top of it. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by you shoulder blades and feet. Extend as far a possible, and then reverse the motion to return to starting position. Due to the added difficulty this exercise should be performed in 4 sets of 5 reps.
Now that you have strengthened your glutes, go for a run and mix in some sprints. You will notice increased locomotive capacity and ability to maintain the sprint. Mix your glute activation exercises with squats, lunges and sprints and feel the power in your legs.