LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Lulu - 4Q Hypo Stretches for Glutes-Legs
Horizontal
Child’s Pose to Cobra
Set reps Tempo
1 10 controlled
Loaded Hamstring Stretch (Unilateral)
Set reps load Tempo
1 8 per side moderate controlled
Loaded Rotational Hip Flexor Stretch
Set reps load Tempo
1 8 moderate controlled
Prisoner Runner’s Hinge
Set reps Tempo
1 10 per side controlled
Mini Band Rotational Ward Quick Release
Set reps Tempo
1 5 explosive
DB Multi-planar Lunge with Reaches
Set reps load Tempo
1 10 moderate controlled
Workout Blocks
LuLu AHHPS Hypotrophy Strength / Glutes
Giant Set x 3
Hip Bridge
Set reps load Tempo Rest
1 12 moderate controlled 15s
2 12 moderate controlled 15s
3 12 moderate controlled 15s
SL Bridge Ceiling Press
Set reps load Tempo Rest
1 20 per side light controlled 10 sec
2 20 per side light controlled 10 sec
3 20 per side light controlled 10 sec
Crossover DB Deadlift
Set reps load Tempo Rest
1 12 moderate controlled 15 sec
2 12 moderate controlled 15 sec
3 12 heavy controlled 15 sec
Rotational Squat
Set reps Tempo
1 to failure controlled
2 to failure controlled
3 to failure controlled
LuLu AHHPS Hypotrophy Strength / Legs
Giant Set x 3
BB Back Squat Neutral Stance
Set reps load Tempo Rest
1 10 moderate 1:2:1 15 sec
2 10 moderate 1:2:1 15 sec
3 10 moderate 1:2:1 15 sec
[J] – Side Lunge, Offset Shovel
Set reps load Tempo Rest
1 8 moderate controlled 15 sec
2 8 moderate controlled 15 sec
3 8 moderate controlled 15 sec
Bulgarian Squat with Medial Reach
Set reps Tempo Rest
1 8 controlled 15 sec
2 8 controlled 15 sec
3 8 controlled 15 sec
Squat to Lunge w/ OH Reach
Set reps Tempo
1 to failure controlled
2 to failure controlled
3 to failure controlled
Cool Down Blocks
Cool Down Block
Superset x 1
Kneeling Restorative Flow for Recovery and Regeneration
Set time
1 2 min
Seated 90-90 Stretch
Set time
1 2 min

LuLu – Hypotrophy Body Strength (Glutes – Legs)

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

This workout will focus on time under tension for the muscles. Focus will be lower body with the two main groups being the glutes and legs.

Warm-Up Blocks

Lulu - 4Q Hypo Stretches for Glutes-Legs
Horizontal Loading

This warmup is supposed to get your posterior chain enlongated, stretched and warmed up in preparation for a glute and leg hypothrophy workouts.

ULT
Child’s Pose to Cobra
Set Reps Tempo
1 10 Controlled
LLT
Loaded Hamstring Stretch (Unilateral)
Set Reps Load Tempo
1 8 per side Moderate Controlled
LMT
Loaded Rotational Hip Flexor Stretch
Set Reps Load Tempo
1 8 Moderate Controlled
ULT
Prisoner Runner’s Hinge
Set Reps Tempo
1 10 per side Controlled
LMT
Mini Band Rotational Ward Quick Release
Set Reps Tempo
1 5 Explosive
LMT
DB Multi-planar Lunge with Reaches
Set Reps Load Tempo
1 10 Moderate Controlled

Workout Blocks

LuLu AHHPS Hypotrophy Strength / Glutes
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2-3 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last. Last exercise is always to failure.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.r

ULT
Hip Bridge
reps 12
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15s (h:m:s)
2 12 Moderate Controlled 15s (h:m:s)
3 12 Moderate Controlled 15s (h:m:s)
ULT
SL Bridge Ceiling Press
reps 20 per side
load light
Tempo controlled
Rest 10 sec
Set Reps Load Tempo Rest
1 20 per side Light Controlled 10 sec (h:m:s)
2 20 per side Light Controlled 10 sec (h:m:s)
3 20 per side Light Controlled 10 sec (h:m:s)
LMT
Crossover DB Deadlift
reps 12
load moderate
Tempo controlled
Rest 15 sec
Set Reps Load Tempo Rest
1 12 Moderate Controlled 15 sec (h:m:s)
2 12 Moderate Controlled 15 sec (h:m:s)
3 12 Heavy Controlled 15 sec (h:m:s)
UMT
Rotational Squat
reps to failure
Tempo controlled
Set Reps Tempo
1 to failure Controlled
2 to failure Controlled
3 to failure Controlled

LuLu AHHPS Hypotrophy Strength / Legs
Giant Set x 3

Perform all 4 exercises with minimal rest between exercises, and 2-3 min rest after finishing a set. Your heaviest exercise should go first and lightest exercise last. Last exercise is always to failure.
Reduce ROM as you fatigue and stop the exercise once you have to compensate to finish a rep.

LLT
BB Back Squat Neutral Stance
reps 10
load moderate
Tempo 1:2:1
Rest 15 sec
Set Reps Load Tempo Rest
1 10 Moderate 1:2:1 15 sec (h:m:s)
2 10 Moderate 1:2:1 15 sec (h:m:s)
3 10 Moderate 1:2:1 15 sec (h:m:s)
LMT
[J] – Side Lunge, Offset Shovel
reps 8
load moderate
Tempo controlled
Rest 15 sec
Set Reps Load Tempo Rest
1 8 Moderate Controlled 15 sec (h:m:s)
2 8 Moderate Controlled 15 sec (h:m:s)
3 8 Moderate Controlled 15 sec (h:m:s)
UMT
Bulgarian Squat with Medial Reach
reps 8
Tempo controlled
Rest 15 sec
Set Reps Tempo Rest
1 8 Controlled 15 sec (h:m:s)
2 8 Controlled 15 sec (h:m:s)
3 8 Controlled 15 sec (h:m:s)
LLT
Squat to Lunge w/ OH Reach
reps to failure
Tempo controlled
Set Reps Tempo
1 to failure Controlled
2 to failure Controlled
3 to failure Controlled

Cool Down Blocks

Cool Down Block
Superset x 1

UMT
Kneeling Restorative Flow for Recovery and Regeneration
time 2 min
Set Time
1 2 min h:m:s

Perform slow diaphragmatic breathing: 20s per breath

LAR ULT
Seated 90-90 Stretch
time 2 min
Stretch for the hips
Set Time
1 2 min h:m:s