Gluteal

Updated: Feb 3

Warm-up:

300 Single Jump Ropes or 100 Jumping Jacks

Hip Mobility (Inwards & Outwards)

Leg Swings (Lateral & Front to Back)

20 Banded Side Steps (20 R+L)

10 Forward Walking Inchworms


Option 1 > 3 Months

4 Rounds not for time

400 m Run/Row or 2:00 on the Assault Bike

15 Single Leg Deadlift with Lateral Lunge R 25/35

15 Single Leg Deadlift with Lateral Lunge L 25/35

15 TRX Glute/Hamstring Curls @ Home - Stability Ball Glute Bridges or Glute Bridges

15 Calf Raises (both feet at the same time)


Option 2 < 3 Months

3-4 Rounds not for time

400 m Run/Row or 2:00 on the Assault Bike

15 Single Leg Deadlift with Lateral Lunge R 15/25

15 Single Leg Deadlift with Lateral Lunge L 15/25

15 TRX Glute/Hamstring Curls @ Home - Stability Ball Glute Bridges or Glute Bridges

15 Calf Raises (both feet at the same time)


Option 3 < 1 Month

2 Rounds not for time

200 m Run/Row or 1:00 on the Assault Bike

8 Single Leg Deadlift with Lateral Lunge R 5/8

8 Single Leg Deadlift with Lateral Lunge L 5/8

8 TRX Glute/Hamstring Curls @ Home - Stability Ball Glute Bridges or Glute Bridges

8 Calf Raises (both feet at the same time)


Cool Down:

Child's Pose

Low Body Banded Stretches


Post thoughts to comments