BLK LBL Fitness Club – FITNESS / PERFORMANCE

Golden Gophers (Time)

(RX’d)

1-2-3-4-5-6-7-8-9-10

Devils Press (50s/35s)

* 10/8 Calorie Air Bike after each set.

(Scale)

1-2-3-4-5-6-7-8-9-10

Single Arm Devils Press (light)

-6/5 Calorie Air Bike after each set.

Target time: 16:00-18:00

Time cap: 20:00

Turkish Get Up

Turkish Get-Ups

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Fitness (AMRAP – Rounds and Reps)

30:00 Time Cap

Buy in 1800m/1500m row

@10.00 on clock

AMRAP

5 Box Step ups

10 KB swings

15 Air squtas

@ 20:00 on clock

Cash out 1800m/1500m row

Pacing will be moderate on the row to finish in enough time to have 1-2 min rest. Your row may be a little slower on the cash out than the buy in.

October Step-Up Challenge (AMRAP – Reps)

Week 4 (October 19 – October 25): accumulate 700 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Log the number of step-ups you completed TODAY below. Then, on Saturday, note if you hit your weekly target of 700 step-ups accumulated throughout the week.

Full details for this challenge can be found on October 1st.

Glute Gainz – BETA Program (Checkmark)

VOLUME & BURN

1. Warm-Up (8 minutes – No Jumping)

10 Banded Glute Bridges

10 Lateral Lunges

10 Hip CARs (Controlled Articular Rotations)

10 Knee Hugs to Forward Fold

10 Donkey Kicks

10 Cossack Squats

10 Glute Bridge Marches

2. Strength Block (20 minutes)

Barbell Glute Bridge – 4 x 12

Dumbbell Curtsy Lunge – 3 x 10 each

Single-Leg DB RDL – 3 x 10 each

Cable/Band Pull-Through – 3 x 15

20-second Glute Bridge Iso Hold (end of each set)

3. Conditioning – Ladder Circuit (15–18 min)

Complete in ladder format (reps increase by 2 each round):

Kettlebell Swing

Step-Up (each leg)

Glute Bridge

Start at 6 reps → increase to 8 → 10 → 12… up to 14-16 if time permits

4. Finisher (Glute Focus Core Blend – 8 min)

15 Glute Bridges w/ March

10 Plank Leg Lifts (each)

20 Banded Seated Abductions

15 Donkey Kick Pulses (each)

Repeat 2 rounds

5. Cool Down & Mobility (5–7 min)

Hamstring Scoop Stretch

Lying Spinal Twist

Pigeon Pose (elevated if needed)

Deep Squat + Arm Reach
Glute Gainz is a BETA program designed to build strong, lifted glutes through targeted strength, activation, and conditioning work. Each session prioritizes glute engagement using progressive resistance and functional movement patterns for maximum growth and shape.