Gluteober
Gluteober
STRENGTH
1. Heels elevated goblet 1.5 squat
3-4 x 6-8
Rest 2 minutes
Suggested filler: Hip flexor mobilization with internal and external rotation x 5-10 RL
2A. Skater step-up
3 x 6-8 RL
2B. Straight arm plank with alternating leg lift
2-3 x 5-10 RL
Rest 60 seconds
3A. Band pull-through
3 x 10-15
3B. Side lying hip abductions
2-3 x 15-20 RL
Rest 60 seconds
IF TIME CARDIO FINISHER:
Perform for 30 seconds on and rest 30 seconds. Complete 5 rounds for a 5 minute finisher.
Clean > squat > swing