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Glute

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					Weeks 1 and 2 (5 second isometric hold at the top of each movement)
Day 1                             Sets       Reps
Bird Dog                           2         10ea
Hip Thrust                         2          10     Warm up then work hip mobility, minimum 60 seconds per leg, then
Clam                               2          10     work through your Butt WOD, really focus on activation and
                                                     squeezing your cheeks. Incorporate Overhead walking lunges,
Day 2                                                Squats, O-lifting, Prowler and Sprint work into your WODs. Keep
Glute Bridge                       2          10     sprints short and focus on acceleration. The more I read about this
Band External Rotation             2         10ea    the more I think the glutes are important to develop and given your
Lying Abduction                    2         10ea    quad domination it is worth it to really focus on getting your butt and
                                                     hammys on board. After unloading on week 8 we will look at getting
                                                     more complex movements and reevaluate your booty.
Week 3
Day 1
Barbell Glute Bridge               2          20
Single Leg Hip Thrust              2         20ea
Band Standing Abduction            2         20ea

Day 2
Kneeling Squat                         2         20
Barbell Hip Thrust                     2         20
Band External Rotation                 2        20ea


Week 4
Day 1
Single Leg Glute Bridge                2        20ea
Box Squat                              2         10
Band External Rotation                 2        20ea


Day 2
Bent Leg Rev Hypers(twinky hug)        2         10
Single Leg Hip Thrust                  2        20ea
Band Standing Abduction                2        20ea


Week 5 and 6 (Heavy)
Day 1
Barbell Hip Thrust                     4          5
Kneeling Squat                         4          5

Day 2
Bent Leg Back Extensions               4          5
Snatch Grip Dead Lift                  4          5


Week 7
Day 1
Reverse Hyperextensions                2         10
Sprint 80%                             4        100m

Day 2
Bent Leg Back Extensions
Sprint 90%                             2        100m


Week 8 (5 second isometric hold at the top of each movement)
Day 1                             Sets       Reps
Bird Dog                            2         10ea
Hip Thrust                          2          10
Clam                                2          10

Day 2
Glute Bridge                           2         10
Band External Rotation                 2        10ea
Lying Abduction                        2        10ea

				
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posted:12/1/2011
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