Workout designed for an individual who is experienced in the gym and familiar with lifting techniques as we go through each exercise with minimal breaks. Workout designed to promote muscle growth and increase stamina.
Hypertrophy Glute & Core Workout
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Warmup Block
Giant Set
x 1
Warm up designed to prepare the lower extremity for work. Enhance mobility and promote fluid movement around ankles, knees & hips.
Finish Warm up black with a round of mini band lateral steps & lateral skaters - to excite nervous system and fire up the glutes!
LLT
Stationary Bike
time
5mins
time
5mins
Enhances power and/or endurance in the sagittal plane.
| Set | Time |
|---|---|
| 1 | 5mins h:m:s |
Stationary Bike to get fluid moving in lower extremity, if client has a percussive massage gun or foam roller this can be incorporated as well. Rolling the glutes, inner & outer thigh area.
UMT
World’s Greatest Stretch
reps
10
reps
10
| Set | Reps |
|---|---|
| 1 | 10 |
5 rep on each side, feeling a nice stretch through hip and glute area. To progress this reach one arm up to sky and twist through T-Spine.
ULT
Hamstring Heel Sweep
reps
10
reps
10
1 heel to the floor, other leg slightly bent, tip forward from the hips and lower hands towards the ground over head.
| Set | Reps |
|---|---|
| 1 | 10 |
5 reps on each side. Staggered 1 Heel to the floor (toes point up), Tickle the floor with finger tips, maintaining a long spine. Feel the stretch through your hamstring.
Workout Blocks
Glute Giant Set
Giant Set
x 3
Complete each exercise in a circuit style with minimal breaks, 12-15 repetitions of each exercise, 3-4 sets with 60 seconds rest in-between sets. Intensity should be between 75-85% of clients 1RM as the goal is to increase muscle growth ~ Hypertrophy.
To increase intensity add more load to each exercise, to decrease intensity, take away or minimize the load.
Core SuperSet
Superset
x 3
This block is designed to activate and strengthen the core complex. To be completed after Glute Giant Set.
Minimal rest between exercises, and 60 seconds max rest between sets. Complete 3 sets until fatigued.
Cool Down Blocks
Cool Down
Horizontal Loading
Restorative poses that will down regulate nervous system. Slow breathing to lower heart rate and create space in the body.