THE GLUTE PROGRAM Archives - BASEBLOCKS DIGITAL

WORKOUT THREE

Laura Kummerle — Sat, 17 Apr 2021 06:08:58 +0000

Workout overview

	Sets	Rest
1A. Lunge to hip circle 1B. Heel tap 1C. Deep squat with thoracic rotation	3	Continuous
2A. Banded hip mobilization 2B. Banded ankle mobilization 2C. Fibular head self mobilization	3	Continuous

1. Perform this superset for 3 sets without any rest

A. Lunge to hip circle	30 secs (ea)
B. Heel tap	30 secs (ea)
C. Deep squat with thoracic rotation	30 secs

1A. Lunge to hip circle

1B. Heel tap

1C. Deep squat with thoracic rotation

2. Perform this superset for 3 sets without any rest

A. Banded hip mobilization	30 secs (ea)
B. Banded ankle mobilization	30 secs (ea)
C. Fibular head self mobilization	30 secs (ea)

2A. Banded hip mobilization

2B. Banded ankle mobilization

2C. Fibular head self mobilization

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WORKOUT FIVE

Jason Gulati — Sat, 17 Apr 2021 06:01:54 +0000

Workout overview

	Sets	Rest
1A. Back squat 1B. Hip thrust	3	Continuous
2A. Side plank iso clamshell 2B. Pike leg lifts	3	Continuous

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

1. Perform this superset for 3 sets without any rest

A. Back squat with bands	12 reps
B. Hip thrust with bands	15 reps

1A. Back squat with bands

1B. Hip thrust with bands

2. Perform this superset for 3 sets without any rest

A. Kneeling side plank iso clamshell	8 ea
B. Pike leg lifts (single then double)	10 ea / 10 reps

2A. Kneeling side plank iso clamshell

2B. Pike leg lifts (single then double)

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

2 sets

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WORKOUT FOUR

Laura Kummerle — Sat, 17 Apr 2021 05:55:22 +0000

Workout overview

	Sets	Rest
1A. Deadlift 1B. Side step	3	1min 30secs
2A. Hip abduction 2B. Quadruped hip extension	3	1min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.

Week 1-2	Week 3-4	Week 5-6
Banded deadlift	Banded deadlift	Staggered stance deadlift	12 reps (6 ea)
Banded side step	Squat then banded side step	Sustained squat with side step	12 ea

1A. Deadlift progressions

1B. Side step progressions

2. Perform this superset for 3 sets. Rest 1min30secs after 2B.

Week 1-2	Week 3-4	Week 5-6
Straight leg raise hip abduction	Kneeling side plank hip abduction	Side plank hip abduction	8 ea
Quadruped hip extension	Quadruped hip extension	Quadruped hip extension with bands	12 reps (6 ea)

2A. Hip abduction progressions

2B. Quadruped hip extension progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

2 sets

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WORKOUT TWO

Laura Kummerle — Sat, 17 Apr 2021 05:49:41 +0000

Workout overview

	Sets	Rest
1A. Nordic curl 1B. Single leg Romanian deadlift	3	1min 30secs
2A. Kickback 2B. Kneeling hip hinge	3	1min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.

Week 1-2	Week 3-4	Week 5-6
Eccentric Nordic curl	Nordic curl with pushup	Nordic curl with pushup	8 reps
Single leg RDL with dowel	Single leg RDL	Single leg RDL with bands	8 ea

1A. Nordic curl progressions

1B. Single leg RDL progressions

2. Perform this superset for 3 sets. Rest 1min30secs after 2B.

Week 1-2	Week 3-4	Week 5-6
Banded kneeling kickback (bands at knees)	Banded kneeling kickback (bands at feet)	Banded standing kickback	12 ea
Banded kneeling hip hinge	Banded kneeling hip hinge	Modified kneeling banded hip hinge	12 reps (6 ea)

2A. Kickback progressions

2B. Kneeling hip hinge progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

2 sets

The post WORKOUT TWO appeared first on BASEBLOCKS DIGITAL.

WORKOUT ONE

Laura Kummerle — Sat, 17 Apr 2021 05:43:43 +0000

Workout overview

	Sets	Rest
1A. Curtsey lunge 1B. Bridge	3	1min 30secs
2A. Pullthrough 2B. Clamshell	3	1min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.

Week 1-2	Week 3-4	Week 5-6
Curtsey lunge	Side step up	Curtsey lunge to side step up	8 ea
Bridge with 5sec ISO hold	Bridge with 5sec ISO hold	Bridge with 5sec ISO hold	12 reps

1A. Curtsey lunge progressions

1B. Bridge progressions

2. Perform this superset for 3 sets. Rest 1min30secs after 2B.

Week 1-2	Week 3-4	Week 5-6
Banded pullthrough	Banded pullthrough	Banded pullthrough	12 reps
Side lying iso clamshell	Side plank iso clamshell	Side plank iso clamshell with band	10 ea

2A. Pullthrough progressions

2B. Clamshell progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

2 sets

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