BLK LBL Fitness Club – FITNESS / PERFORMANCE
Fighting Illini (2 Rounds for reps)
(RX’d)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
9Scale)
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Dumbbell Bench Press
10 Hanging Knee Raises
-rest 4:00-
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Up Downs
10 Dumbbell Front Squats (light)
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Sandbag Front Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Fitness (AMRAP – Rounds and Reps)
25 min Amrap
12/10 cal on Assault Bike
12 G2OH with plate
10/8 Cal on Assault Bike
8 Kbell swings
-Moderate pacing in all rounds. Calories should be finished in about 1 min. Chose a plate weight that you can go unbroken.
-You may go a little heavier on the kettlebell but I still want them to be unbroken. If you have shoulder problems you may swing to chest level.
Glute Gainz – BETA Program (Checkmark)
GLUTE STABILITY & STRENGTH
1. Warm-Up (8 minutes – No Jumping)
10 Glute Bridge March
12 Banded Monster Walks
10 World’s Greatest Stretch (5 each side)
10 Step-Through Lunges
10 Box Step-Ups (bodyweight)
10 Cat-Cow
10 Lateral Leg Swings
2. Strength Block (20 minutes)
Dumbbell Elevated Hip Thrust – 4 x 10
Barbell Front Rack Reverse Lunge – 3 x 8 each side
Weighted Step-Up (knee drive at top) – 3 x 10
Banded Diagonal Kickbacks – 3 x 15 each
30-sec Wall Sit (glutes engaged) – after each round
3. Conditioning – EMOM 18 ‘Glute Engine’
Min 1: 12 DB Deadlifts
Min 2: 20 Step-Ups
Min 3: 20 Banded Side Steps
6 Rounds Total
4. Finisher – Mini Band Circuit (2 rounds)
15 Fire Hydrants (each)
15 Banded Glute Bridges
20 Banded Pulses (squat stance)
30-sec Side Plank w/ Leg Lift (each)
5. Cool Down & Mobility (5–7 min)
Couch Stretch
Seated Straddle Reach
Supine Figure Four
Deep Squat + Rock side-to-side
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.