LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Foam Roll Inner Thigh
Set time time
1 30 sec
Crouching Tiger
Set reps 0 Tempo
1 10 controlled
Band Hip Bridge with Abduction
Set reps 0 Tempo Rest
1 6 controlled 10 sec
Ankle Band Walks
Set time 0 Tempo Rest
1 20 s controlled 10 sec
Lateral Band Jump and Hold
Set reps 0 Tempo Rest
1 6 explosive 15 sec
Workout Blocks
Working Block
Horizontal
BB Back Squat Neutral Stance
Set reps 0 Tempo Rest
1 3 controlled 1 min
2 3 controlled 1 min
3 3 controlled 1 min
4 3 controlled 1 min
5 3 controlled 1 min

EB Sub Max Glute Workout

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

Program to improve maximal lower body strength and 1 RM Squat.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Warm up focuses on increasing ankle and hip mobility and glute activation.

GPR
Foam Roll Inner Thigh
Set Time Time
1 30 sec h:m:s h:m:s
ULT
Crouching Tiger
Set Reps Tempo
1 10 Controlled
LLT
Band Hip Bridge with Abduction
Set Reps Tempo Rest
1 6 Controlled 10 sec (h:m:s)
LLT
Ankle Band Walks
Set Time Tempo Rest
1 20 s h:m:s Controlled 10 sec (h:m:s)
LMT
Lateral Band Jump and Hold
Develops dynamic stabilization and enhances neuromuscular control in the frontal plane through a light oppositional load.
Set Reps Tempo Rest
1 6 Explosive 15 sec (h:m:s)

Workout Blocks

Working Block
Horizontal Loading

Horizontal load the Barbell squat (Barbell Squat at 85% 1RM) and then circuit the rest of the exercises.

LLT
BB Back Squat Neutral Stance
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)
5 3 Controlled 1 min (h:m:s)