With the sun heating the ground up, we will soon be returning to our regular Spring/Summer sports. As we all know, balancing work, sports, social life, and exercise can be tough. For this Workout of the Week, I wanted to make a simple program to help balance your lifestyle. The majority of the workout is bodyweight exercises but if you feel like you want more of challenge and have access to some weights, feel free to do so.
The workout focuses on keeping the glutes primed for all your outdoor activities along with challenging all the stabilizers in the body.
With a simple warm up our first effort starts with six rounds of glute blasting. Using a sliding disc (or anything that is frictionless) and a foam roller, perform the exercise in the same way that we do Hamstring Hell, do everything on one side before switching to the other. Try to move slowly through the repetition; this will help isolate the glute more and keep it under tension longer.
After the glute blasting, we move to a five-round Tabata (20 sec on, 10 sec off) where we’ll be able to move a little quicker and get the heart rate up. Run through the exercises in rotation so that you’re not doing all five rounds of one exercise before switching. Try to get as many reps as possible within the 20-second work window.
Finally, we finish with a durability segment. The durability focuses on hip and trunk stability. Again do your best to move slowly and get a feel for what muscles are really working. Keeping your body stable and durable is arguably one of the best things to keep yourself injury free.
Use this workout at the convenience of your own home or at the gym. If you don’t know by now with all of our monthly membership at Wright Training, members also have free open gym access, so use it up and take this workout with you!
- 3 Rounds
- 5 x Inch Worm
- 5 ea x Single Leg Glute Bridge
- 20 x Air Squat
- 8 ea x Slider Step Back
- 8 ea x Foam Roller Glute Bridge
- Figure 4
- Split Squat R
- Split Squat L
- Calf Raise
- Alligator Push Up
- Grass Stains
- 15 ea x Fire Hydrants
- 10 x Kneeling Slasher to Halo or 15 ea x Side Crunch
- 10 x Plank Bird Dog