Glute Focus
Larry – Activation Block
Circuit
x 1
ULT
Glute & Upper Leg w/ Foam Roller
time
30 Seconds
time
30 Seconds
time
30 Seconds
time
30 Seconds
Using each leg individually and using body weight roll your body from top of glute down through the leg, then rolling back up.
| Set | Time | Time |
|---|---|---|
| 1 | 30 Seconds h:m:s | 30 Seconds h:m:s |
ULT
Banded Hip Bridge w/ Abduction
time
30 Seconds
Hold
Rest
30 Seconds
time
30 Seconds
Hold
Rest
30 Seconds
Activation through the hips while actively working to keep the legs active in the abductors.
| Set | Time | Hold | Rest |
|---|---|---|---|
| 1 | 30 Seconds h:m:s | h:m:s | 30 Seconds (h:m:s) |
ULT
Banded Side Lunges – Excitation
reps
10 Each Leg
Hold
Rest
30 Seconds
reps
10 Each Leg
Hold
Rest
30 Seconds
Using a band around the legs, alternate left and right leg stable while moving the alternative leg quick flex and decelerate.
| Set | Reps | Hold | Rest |
|---|---|---|---|
| 1 | 10 Each Leg | h:m:s | 30 Seconds (h:m:s) |
ULT
Banded Reverse Lunge
reps
10 Each Leg
Rest
30 Seconds
reps
10 Each Leg
Rest
30 Seconds
Reverse lunges using the bands, keeping the eyes focused to keep balance in motion.
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 Each Leg | 30 Seconds (h:m:s) |