BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz. (Week 5) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Glute Circuit 1. Ski Erg – 4×45s work / 30s rest 2. Dumbbell Deadlift – 3×10 3. Lateral Lunge – 3×12 each 4. Glute Bridge March – 3×20 Finisher: 2 rounds...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 5) (Checkmark) Warm-Up Mini-band circuit – 3 rounds of 15: lateral steps, kickbacks, bridges. Strength & Lift 1. Hip Thrust (heavy) – 5×6 2. Deficit RDL – 4×8 3. Cable Kickback – 3×15 4. Weighted Step-Up – 3×10 Finisher: 3 rounds – 20s wall sit...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 4) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Glute Pump & Endurance 1. Sled Push (mediumheavy) –...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 4) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Posterior Power 1. Barbell Hip Thrust – 5×8 2....Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 3) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Glute Pump & Endurance 1. Sled Push (mediumheavy) –...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 3) (Checkmark) Warm-Up: 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs Add light banded hip thrusts or frog pumps (2×20) before main lifts. Posterior Power 1. Barbell Hip Thrust – 5×8 2....Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 2) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus B – Endurance & Burn) 1. Banded Hip Thrust – 4×15 2. Curtsy Lunge – 3×12 each...Read More

BLK LBL Fitness Club – GLUTE GAINZ Glute Gainz (Week 2) (Checkmark) Warm-Up (each day): 1 min each: Glute bridges, bodyweight squats, banded lateral walks 2 rounds: 10 hip openers, 10 reverse lunges, 10 bird dogs (Glute Focus A – Foundation Strength) 1. Barbell Glute Bridge – 4×10 2. Dumbbell Reverse Lunge – 3×12 (each...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Pittodrie (Time) (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) Target Time: 8:00-10:00 Time Cap: 15:00 Option 2: Recovery Workout (Checkmark) Recovery Workout 60 Min (Zone 2 Pace) Buy In: 4,000-5,000m Run AMRAP in remaining time: 1,000m...Read More

BLK LBL Fitness Club – FITNESS / PERFORMANCE Footdee (Checkmark) (RX’d) Every 1:00 (20:00) Minute 1 – 5 Thruster (115/80) Minute 2 – 10 Burpee Over Bar Minute 3 – 10/8 Calorie Air Bike Minute 4 – 50ft Sled Push (3×45/2×45) (Or 10 Single Dumbbell Box Step Ups (50/35, 24/20) (Scale) Every 1:00 (20:00) Minute...Read More