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It’s Time to Work That Booty

It’s Time to Work That Booty

In part 1 of this blog we went into basic anatomy of the glute muscles, the “use it or lose it” and how to understand your glutes a bit more. Now were going to jump into training it!

Ok, lets be honest, this is the part you probably wanted to read about. If yes, let’s get started and we hope over this 3 part series you have learned a thing or two about the amazing glutes. I will give you a list of “glute exercises” and also a list of “glute activation”. I have attached a demonstration photo for one of the exercise for both exercise and activation movement so you can do it too. I will not be discussing the technique of the exercises, as I want to simply give you a library of exercises, activation and program samples.

Exercises;

 

Hip Thrust                                                                           Glute Bridge

Reverse Lunges                                                                 Bulgarian Split Squat

Stiff-legged Deadlift                                                        Romanian Deadlift

Sumo Deadlift                                                                    High Bar Squat

Low Bar Squat                                                                    Wide Stance Box Squat

Reverse Hyper                                                                    Hip Extension

Goblet Squat                                                                      Banded Hip Thrust

Single Leg Hip Thrust                                                        45’ Hip Extension

Hip Abduction                                                                    Banded Hip Abduction

Walking Lunges                                                                 Monster Walk

X-band Walk                                                                       Band Clams

Sumo Squat                                                                        GHD

Feet Elevated Hip Thrust                                                 Feet Elevated Glute Bridge

1 ¼ Squat                                                                             Hack Squat

V-squat                                                                                Trap-bar Squat

Heavy Sled Push                                                                Jump Squat

Box Jump                                                                            Jump Lunges

Pendulum Quadruped Hip Extension                           Front Squat

Jumping (any sort)                                                            Kneeling Squat

*note: Some of these exercises could work well as activation exercises. Exercises could be performed with body weight, equipment such as barbell, dumbbell, kettlebell, resistance bands, isolation glute machine etc

Activations;

 

Banded Hip Abduction                                                      Banded Monster Walk

Banded X-walk                                                                    Banded Clam

Banded Side-lying Leg Raise                                            Banded Hip Thrust

Goblet Squat with Banded Knee Abduction                 Kettlebell Deadlift

Mini Band Walk                                                                    Bend-leg Hip Extension

Walking Lunges+Knee Hug                                                Single Leg Glute Bridge

Banded Glute Bridge + Abduction                                   Pull-throughs

Standing Banded Hip Thrust                                             Kneeling Banded Hip Thrust

Fire Hydrant

*Note: These are just some of many more activations that you can try.

11208747_10153441832729040_1688987709_n 11328922_10153441832724040_2050198719_n

                                                                                                      Barbell Hip Thrust

FOR FEMALES (and males) FULL BODY PROGRAM

Realising that not all my readers have access to the weight room I will give you some alternatives. I have designed 4 days of total body workouts that I believe will suit most of my female readers. I love to give my female clients full body workouts with supersets, high reps and low loads. When doing this program, the focus is to get as many reputitions done with quality (get the right muscle tension) with less amount of rest. Lets get to it.

MONDAY

  • A1) Reverse Lunges 4 x 20 (10 on each side, no lock out) A2) 1 ½ Squat 4 x 20 (no lock out, use kettlebell, dumbbell or mini band if possible)
  • B1) Heavy Kettlebell Deadlift 5 x 15
  • B2) Bulgarian Split Squat 5 x 10+10 (first 10 reps with kettlebell or dumbbell, once finished, drop the weight and do quick 10 reps just body weight)
  • C1) Banded Single Leg Glute Bridge 5 x 15 (per side)
  • C2) Burpees push up 5 x 20 sec amrap
  • D) Reverse hyper 3 x 15 (ISO hold at the top for 3 sec)

TUESDAY

  • A1) Barbell Hip Thrust 4-6 x 20 (use light weight, focusing on muscle contration at the peak, hold for 3 sec)
  • A2) Seated Band Hip Abduction 4-6 x 20 reps
  • B1) Lat Pull Down 4 x 10 (change it to inverted row if you don’t have the machine)
  • B2) Push Press 4 x 8-10 (do push up in stead if doing without equipment)
  • C1) Walking Lunges 3 x distance (body weight or with free weights)
  • C2) Jump Squats 3 x 30 sec AMRAP
  • D1) Chest Supported Hammer Row 3 x 10
  • D2) Step Up 3 x 20 (body weight or with free weights)

WEDNESDAY

  • A1) Goblet Heck Squat 4-5 x 20 (no lock out, do body weight if there is no weights to use)
  • A2) 1 ½ Kettlebell Reverse Lunges 4-5 x 20 (10 each side)
  • B1) Barbell Squat to Press 3 x 12 (use dumbbell or kettlebell if needed)
  • B2) Banded Hip Thrust 3 x 30
  • C1) Seated Shoulder Press (Dumbbell) 3 x 10
  • C2) Stiff Legged-deadlift 3 x 10
  • D) Prowler Push 5 min non-stop.

THURSDAY

  • A1) Leg Press 4-6 x 12 (use high and wide stance position)
  • A2) Back Squat 4-6 x 10 (no lock out)
  • B1) 2 Bands Hip Thrust 5 x 15-20 (1 band around the knees and 1 over the hips)
  • B2) Chin Up 5 x 6 (body row if needed)
  • C1) Monster Walk 4 x 20 (10 on each side)
  • C2) Jumping Lunges 4 x 30 sec AMRAP
  • D1) Bench Press 3 x 10
  • D2) Leg Curls 3 x 12

The volume is adjustable accordingly to your fitness levels. If after you try and it feels like it’s too much, reduce the amount of the volume. Do otherwise if it’s too easy. The most important part is to cut the rest period to no more than 60 seconds per set. Keep as much mechanical tension as possible. Muscle damage and metabolic stress are possible to the glutes if you are progressively overloading the exercises, so be careful.

It is my intention to have more glute dominant movement compared to the upper body. But make no mistakes; most of my clients have gained a significant amount of upper body strength just by doing this program. This is why I believe females might find it easier to tolerate this program due to lower amount of upper body exercises. We aren’t avoiding it; we’re just trying to be a little bit more specific to the goal.

Stay tuned for more training programs for specific individuals in part 3 of this blog series

Hafiz Omar

Coach

Result Based Training – Port Melbourne

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Leave a reply

It’s Time to Work That Booty

It’s Time to Work That Booty

It’s Time to Work That Booty

In part 1 of this blog we went into basic anatomy of the glute muscles, the “use it or lose it” and how to understand your glutes a bit more. Now were going to jump into training it!

Ok, lets be honest, this is the part you probably wanted to read about. If yes, let’s get started and we hope over this 3 part series you have learned a thing or two about the amazing glutes. I will give you a list of “glute exercises” and also a list of “glute activation”. I have attached a demonstration photo for one of the exercise for both exercise and activation movement so you can do it too. I will not be discussing the technique of the exercises, as I want to simply give you a library of exercises, activation and program samples.

Exercises;

 

Hip Thrust                                                                           Glute Bridge

Reverse Lunges                                                                 Bulgarian Split Squat

Stiff-legged Deadlift                                                        Romanian Deadlift

Sumo Deadlift                                                                    High Bar Squat

Low Bar Squat                                                                    Wide Stance Box Squat

Reverse Hyper                                                                    Hip Extension

Goblet Squat                                                                      Banded Hip Thrust

Single Leg Hip Thrust                                                        45’ Hip Extension

Hip Abduction                                                                    Banded Hip Abduction

Walking Lunges                                                                 Monster Walk

X-band Walk                                                                       Band Clams

Sumo Squat                                                                        GHD

Feet Elevated Hip Thrust                                                 Feet Elevated Glute Bridge

1 ¼ Squat                                                                             Hack Squat

V-squat                                                                                Trap-bar Squat

Heavy Sled Push                                                                Jump Squat

Box Jump                                                                            Jump Lunges

Pendulum Quadruped Hip Extension                           Front Squat

Jumping (any sort)                                                            Kneeling Squat

*note: Some of these exercises could work well as activation exercises. Exercises could be performed with body weight, equipment such as barbell, dumbbell, kettlebell, resistance bands, isolation glute machine etc

Activations;

 

Banded Hip Abduction                                                      Banded Monster Walk

Banded X-walk                                                                    Banded Clam

Banded Side-lying Leg Raise                                            Banded Hip Thrust

Goblet Squat with Banded Knee Abduction                 Kettlebell Deadlift

Mini Band Walk                                                                    Bend-leg Hip Extension

Walking Lunges+Knee Hug                                                Single Leg Glute Bridge

Banded Glute Bridge + Abduction                                   Pull-throughs

Standing Banded Hip Thrust                                             Kneeling Banded Hip Thrust

Fire Hydrant

*Note: These are just some of many more activations that you can try.

11208747_10153441832729040_1688987709_n 11328922_10153441832724040_2050198719_n

                                                                                                      Barbell Hip Thrust

FOR FEMALES (and males) FULL BODY PROGRAM

Realising that not all my readers have access to the weight room I will give you some alternatives. I have designed 4 days of total body workouts that I believe will suit most of my female readers. I love to give my female clients full body workouts with supersets, high reps and low loads. When doing this program, the focus is to get as many reputitions done with quality (get the right muscle tension) with less amount of rest. Lets get to it.

MONDAY

  • A1) Reverse Lunges 4 x 20 (10 on each side, no lock out) A2) 1 ½ Squat 4 x 20 (no lock out, use kettlebell, dumbbell or mini band if possible)
  • B1) Heavy Kettlebell Deadlift 5 x 15
  • B2) Bulgarian Split Squat 5 x 10+10 (first 10 reps with kettlebell or dumbbell, once finished, drop the weight and do quick 10 reps just body weight)
  • C1) Banded Single Leg Glute Bridge 5 x 15 (per side)
  • C2) Burpees push up 5 x 20 sec amrap
  • D) Reverse hyper 3 x 15 (ISO hold at the top for 3 sec)

TUESDAY

  • A1) Barbell Hip Thrust 4-6 x 20 (use light weight, focusing on muscle contration at the peak, hold for 3 sec)
  • A2) Seated Band Hip Abduction 4-6 x 20 reps
  • B1) Lat Pull Down 4 x 10 (change it to inverted row if you don’t have the machine)
  • B2) Push Press 4 x 8-10 (do push up in stead if doing without equipment)
  • C1) Walking Lunges 3 x distance (body weight or with free weights)
  • C2) Jump Squats 3 x 30 sec AMRAP
  • D1) Chest Supported Hammer Row 3 x 10
  • D2) Step Up 3 x 20 (body weight or with free weights)

WEDNESDAY

  • A1) Goblet Heck Squat 4-5 x 20 (no lock out, do body weight if there is no weights to use)
  • A2) 1 ½ Kettlebell Reverse Lunges 4-5 x 20 (10 each side)
  • B1) Barbell Squat to Press 3 x 12 (use dumbbell or kettlebell if needed)
  • B2) Banded Hip Thrust 3 x 30
  • C1) Seated Shoulder Press (Dumbbell) 3 x 10
  • C2) Stiff Legged-deadlift 3 x 10
  • D) Prowler Push 5 min non-stop.

THURSDAY

  • A1) Leg Press 4-6 x 12 (use high and wide stance position)
  • A2) Back Squat 4-6 x 10 (no lock out)
  • B1) 2 Bands Hip Thrust 5 x 15-20 (1 band around the knees and 1 over the hips)
  • B2) Chin Up 5 x 6 (body row if needed)
  • C1) Monster Walk 4 x 20 (10 on each side)
  • C2) Jumping Lunges 4 x 30 sec AMRAP
  • D1) Bench Press 3 x 10
  • D2) Leg Curls 3 x 12

The volume is adjustable accordingly to your fitness levels. If after you try and it feels like it’s too much, reduce the amount of the volume. Do otherwise if it’s too easy. The most important part is to cut the rest period to no more than 60 seconds per set. Keep as much mechanical tension as possible. Muscle damage and metabolic stress are possible to the glutes if you are progressively overloading the exercises, so be careful.

It is my intention to have more glute dominant movement compared to the upper body. But make no mistakes; most of my clients have gained a significant amount of upper body strength just by doing this program. This is why I believe females might find it easier to tolerate this program due to lower amount of upper body exercises. We aren’t avoiding it; we’re just trying to be a little bit more specific to the goal.

Stay tuned for more training programs for specific individuals in part 3 of this blog series

Hafiz Omar

Coach

Result Based Training – Port Melbourne

0 Comments

Leave a reply