April 2021: Glute awakening

April 2021: Glute awakening

Glute Awakening   Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts     3-4 x 6-10 Rest 1-2 minutes 2. High step ups 3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse lunge 3B.  Kickstand glute bridges 8-10 minutes AMRAP 8-10 reps each move Rest as...
March 2021: In Like A Lion

March 2021: In Like A Lion

In Like A Lion   MAIN LIFT:   1. Band resisted suitcase deadlifts4 x 10-8-6-4 Rest 60-90 seconds 2. Front pulse squats3-4 x 8-10 Rest 60 seconds 3A. Single leg deadlifts3 x 6-10 RL 3B.  Reverse plank hold3 x 20 seconds Rest 60 seconds 4A. Tempo curtsy lunges3 x...
Feb 2021: Leg Love

Feb 2021: Leg Love

Leg Love MAIN LIFT: 1. Heels elevated goblet squats4 x 12-9-6-12 Rest 90 seconds-2 minutes Suggested filler: Band resisted dead bugs   2. Offset Bulgarian split squats3 x 8-10 RL Rest 60 seconds   3A. Deadlift to reverse lunge3 x 5-10 each 3B.  Back elevated...
Feb 2021: Leg Love

Jan 2021: New Year, New Rear

New Year, New Rear MAIN LIFT: 1. Front loaded DB pause squats3-5 x 6-10Pause 3-5 seconds Rest 90 seconds-2 minutes 2. Single leg Bulgarian deadlifts3 x 8-10 RL Rest 60 seconds 3A. Step up to reverse lunge2-3 x 8-10 3B.  Stability ball or TRX jackknife2-3 x 8-10 Rest...
Feb 2021: Leg Love

Dec 2020: Fa La La La Lunge

Fa La La La Lunge MAIN LIFT: 1. Negative 1.5 rep goblet squats3-5 x 6-10Rest 1-2 minutes 2A. Knee-banded + weighted pause hip thrusts3-4 x 10-123-5 second pause at top 2B. Hollow body holds3 x 20 secondsRest 1 minute 3A. Single leg deadlift to side lunge2-3 x 8-10 RL...