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

SR LLT/LMT Glutes and Back for Runners

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

This Endurance Strength routine is great for runners or bikers who spend a lot of time in the ULT quadrant. The strength workout section will be primarily loaded (LLT and LMT) with some UMT as recovery to balance out.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Rub and Scrub Pelvis
Set Time
1 1:30 h:m:s
UMT
World’s Greatest Stretch
Set Reps
1 10
LAR UMT
Split Squat with T-Spine External Internal Rotation
Dynamic Stretch to prepare the hips and Thoracic Spine.
Set Reps
1 10
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set Reps
1 5 per side

Workout Blocks

Working Block- single leg, glutes
Superset x 3

LLT
Split Stance Deadlift
reps 12
Set Reps
1 12
2 12
3 12
UMT
Side Plank G2S Single Leg
reps 5 per side
Starting in side plank: top leg steps up as body rotates into a deep lunge position. Shift all weight into the front leg as the back leg lifts up. Stand all the way up and reverse movement back down to side plank.
Set Reps
1 5 per side
2 5 per side
3 5 per side

Working block- back
Superset x 3

ULT
Neutral Grip Pull Up
reps 10
Set Reps
1 10
2 10
3 10
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps 16
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
Set Reps
1 16
2 16
3 16

Working Block- swings
Superset x 3

LLT
Long Arm KB Swings
reps 15
Set Reps
1 15
2 15
3 15
LMT
ViPR PRO 2-Arm Swing Lateral Lunge
reps 10
Set Reps
1 10
2 10
3 10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR UMT
Wide Stance Hip Decouple
Wide and Staggered Stance
Set Reps
1 5 per side
GAR
RP 1/2 Kneeling Loaded Tilts
Set Reps
1 10
GAR ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
Set Reps
1 10
GAR ULT
Wall Hip Hinge RP
Restful post and stretch for the shoulders, torso and low back
Set Time
1 30 h:m:s