LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

No Themes Assigned

Warm-Up Blocks
Warmup Block
Horizontal
Foam Roll Inner Thigh
Set time
1 30 sec
Crouching Tiger
Set reps 0 Tempo
1 6 controlled
Band Hip Bridge with Abduction
Set reps Tempo
1 6 controlled
OH Squat Forced Exhalation
Set reps
1 5
Workout Blocks
Working Block
Horizontal
EB Sub Max Glute Work Out
Circuit x 4
Barbell Loaded Hip Bridge
Set reps 0 Tempo
1 10 controlled
2 10 controlled
3 10 controlled
4 10 controlled
Single Leg Hip Bridge
Set reps Tempo
1 12 controlled
2 12 controlled
3 12 controlled
4 12 controlled
MB Sumo Squat Jump
Set reps
1 15
2 15
3 15
4 15
BB Back Squat Neutral Stance
Set reps Tempo Rest
1 3 controlled 1 min
2 3 controlled 1 min
3 3 controlled 1 min
4 3 controlled 1 min
Cool Down Blocks
Cool Down Block
Horizontal
Child’s Pose Walk
Set time
1 20
Self-Massage: Glutes
Set reps
1 10
Loaded Rotational Hip Flexor Stretch
Set time
1 10

EB Sub Max Squat Workout

Workout
Mechanical

No Themes Assigned

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Workout is meant to improve overall lower body strength and increase Squat 1RM.

Warm-Up Blocks

Warmup Block
Horizontal Loading

To mobilize the ankle and hip and activate the glutes

GPR
Foam Roll Inner Thigh
Set Time
1 30 sec h:m:s
ULT
Crouching Tiger
Set Reps Tempo
1 6 Controlled
LLT
Band Hip Bridge with Abduction
Set Reps Tempo
1 6 Controlled
LLT
OH Squat Forced Exhalation
Set Reps
1 5

Workout Blocks

Working Block
Horizontal Loading

EB Sub Max Glute Work Out
Circuit x 4

Increase lower body strength and increase Squat 1 RM

Complete the Squat sets first before circuiting through the rest of the exercises.

LLT
Barbell Loaded Hip Bridge
reps 10
0
Tempo controlled
Place barbell across upper lap (can wrap a towel around it). Upper back rests on bench top while driving hips off floor. Squeeze glutes to activate lift.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
4 10 Controlled
ULT
Single Leg Hip Bridge
reps 12
Tempo controlled
Set Reps Tempo
1 12 Controlled
2 12 Controlled
3 12 Controlled
4 12 Controlled
LLT
MB Sumo Squat Jump
reps 15
Hold Med Ball low while jumping
Set Reps
1 15
2 15
3 15
4 15
LLT
BB Back Squat Neutral Stance
reps 3
Tempo controlled
Rest 1 min
Set Reps Tempo Rest
1 3 Controlled 1 min (h:m:s)
2 3 Controlled 1 min (h:m:s)
3 3 Controlled 1 min (h:m:s)
4 3 Controlled 1 min (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

ULT
Child’s Pose Walk
Set Time
1 20 h:m:s
LAR
Self-Massage: Glutes
"How-to" self-massage for the glutes/posterior hip.
Set Reps
1 10
LMT
Loaded Rotational Hip Flexor Stretch
Set Time
1 10 h:m:s