Ultimate Glute Workout - On Spot Band & Weights

This workout has 3 phases. Push yourself or your crew to the max with every drill, going full range of motion and really focusing on the muscles we are using. Little dead time. Trainers always talking, cheering, motivating and getting a little fun competition going on between clients.

Phase #1: Do each drill in combo 1 for a 1 min round. Then hit the 30 sec of Footballers then on to Combo 2. Finish the set with the 30 sec of footballers then you repeat that whole thing for 3 sets through. Basically go down the list below from top to bottom for 3 sets. BOOM

-----PHASE 1-----

COMBO #1
1min. Skaters
1min. Lunge & Drive
1min. Sumo Squats
1min. Band Goalie
---- .30 sec ON CALL Footballers up-downs (Power squat -Pushup)
COMBO #2
1min. Band Shuffles
1min. Band Deadlifts
1min. Weighted Power Squats
1min. Fire Hydrant
---- .30 sec ON CALL Footballers x 2 Lunges

----PHASE 2----
In this phase do these 4 drills for 30 seconds each for 5 rounds through. a quick break after each round. To kick it up a notch add in some light/med weights.

30 sec. Band Power Burpees
30 sec. Band Squat Walks
30 sec. Band IN/Outs
30 sec. Band Wall Squat with weight

----PHASE 3-----

CORE WORKOUT
30 seconds of each core drill down the list 1-3 times depending on the length of your workout.

1- Plank up/downs
2- Star abs
3- Right side plank with leg raises up and down
4- Bicycle Abs SLOWWWW
5- Left side plank with leg raises up and down
6- Bicycle Abs FAST
7- Plank Drops
8- V-sit Twist
9- Plank walk ups to feet and back down
10- V-sit ups
11- Plank Jacks
12- SitUps
13- Wide Plank
14- Opposite toe touch crunches
15- Plank pushups
16- Leg Raises
17- Plank Right Leg
18- Heel Touches
19- Plank Left Leg
20- Supermans
21- PLANK HOLD TO FINISH - Hold as long as you can.


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