LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Horizontal
SMG warm up for glutes & arms
Set reps
1 1
Workout Blocks
SMG Glutes & Guns!
Circuit x 1
SMG. SLB dead lift
Set reps 0 Tempo Rest
1 8 each leg controlled 30 seconds
SMG. UMT squat
Set reps Tempo Rest
1 10 controlled 30 seconds
SMG. LLT Biceps curls
Set reps Tempo Rest
1 10 controlled 30 seconds
SMG LMT upper cuts
Set time Tempo Rest
1 30 seconds fast 45 seconds
SMG. Hinged step ups
Set reps Tempo Rest
1 10 each leg controlled 45 seconds
Set reps Tempo Rest
1 10 each leg controlled 30 seconds
Set time Tempo Rest
1 45 seconds controlled 30 seconds
SMG LMT biceps reaches
Set time Tempo Rest
1 30 seconds controlled 30 seconds
Cool Down Blocks
Cool Down Block
Horizontal
SMG cool down for Glutes & Guns
Horizontal
SMG cool down for glutes & guns
Set reps
1 1

SMG Glutes & Guns – Warm up, workout, and cool down

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

This strength- endurance workout includes a warm up, the workout, and cool down

Warm-Up Blocks

Warmup Block
Horizontal Loading

Warm up for Glutes & Guns

ULT
SMG warm up for glutes & arms
This comprehensive 7 step warm up for the glutes and shoulders includes ends with a little cardio to prime the entire body for the workout coming!
Set Reps
1 1

Workout Blocks

SMG Glutes & Guns!
Circuit x 1

This strength workout for an older adults focuses on Glutes and Guns.

LLT
SMG. SLB dead lift
reps 8 each leg
0
Tempo controlled
Rest 30 seconds
Stand on L side of chair, R hand on chair, 1 wt. in L hand. Hinge fwd and return, w/ L arm hanging down.
Set Reps Tempo Rest
1 8 each leg Controlled 30 seconds (h:m:s)
UMT
SMG. UMT squat
reps 10
Tempo controlled
Rest 30 seconds
Push hips to R or L corner while squatting down
Set Reps Tempo Rest
1 10 Controlled 30 seconds (h:m:s)
LLT
SMG. LLT Biceps curls
reps 10
Tempo controlled
Rest 30 seconds
Keeping torso facing straight ahead, do curls to front, corners, sides. In sync and out of sync.
Set Reps Tempo Rest
1 10 Controlled 30 seconds (h:m:s)
LMT
SMG LMT upper cuts
time 30 seconds
Tempo fast
Rest 45 seconds
Let body rotate as you do quick, powerful upper cuts
Set Time Tempo Rest
1 30 seconds h:m:s Fast 45 seconds (h:m:s)
ULT
SMG. Hinged step ups
reps 10 each leg
Tempo controlled
Rest 45 seconds
R foot stays on step. L foot starts on floor. Hinge at hips, position as the L foot steps up on the step, standing tall, and returns to floor. Hinge again as foot comes back to the floor.
Set Reps Tempo Rest
1 10 each leg Controlled 45 seconds (h:m:s)
reps 10 each leg
Tempo controlled
Rest 30 seconds
Set Reps Tempo Rest
1 10 each leg Controlled 30 seconds (h:m:s)
time 45 seconds
Tempo controlled
Rest 30 seconds
Set Time Tempo Rest
1 45 seconds h:m:s Controlled 30 seconds (h:m:s)
LMT
SMG LMT biceps reaches
time 30 seconds
Tempo controlled
Rest 30 seconds
Alternate reaches to front, corners, sides. Hips move TP w/ corner reaches and FP w/ side reaches.
Set Time Tempo Rest
1 30 seconds h:m:s Controlled 30 seconds (h:m:s)

use lighter weights

Cool Down Blocks

Cool Down Block
Horizontal Loading

Recovery for the Glutes & Guns workout

SMG cool down for Glutes & Guns
Horizontal Loading

SMG cool down for glutes & guns
Set Reps
1 1