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 leg 3. Cable Pull-Through (or KB) – 3×15 4. Standing Abduction (band) – 3×20 Finisher: 3 rounds – 15 jump lunges + 15 hip thrusts + 10 air squats Week 1-2 Activation & Foundation Focus: Mind-muscle connection, full range of motion, controlled tempo. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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 leg) 3. Banded Kickbacks – 3×15 4. DB Romanian Deadlift – 3×10 Finisher: 3 rounds – 30s glute bridge hold + 10 jump squats Week 1-2 Activation & Foundation Focus: Mind-muscle connection, full range of motion, controlled tempo. Goal: Build strong, lifted glutes through a mix of hypertrophy, strength, and endurance work. – Structure: 5-7 Min Warm-up & activation 25-30 Min Strength/Accessory 5-1- Min Finisher/ConditioningRead 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 Row 100ft Dual Kettlebell Overhead Carry (2×35/26) 2,000m Bike Erg (or 60/48 cal Air Bike) 30 Sec Supinated Passive Hang Option 3: BLFC Racing (3 Rounds for reps) Warm-up: 2 Rounds 200m Jog or Row (switch in second round) 5 Dynamic Squat Stretches 10 Deadbugs 10 Glute Bridges 5 Inchworms 5 Ring Rows Skill: Take 10 minutes to review Sled Pull form and build up to workout weight Pre-Workout: 200m Row 6 Wall Balls 200m Run 6 Burpee to Plate (Gradually increase intensity to workout pace) Workout: Teams of 2 Partner 1 performs a 400m...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 1 – 5 Dumbbell Thruster (light) Minute 2 – 8 Up Downs Minute 3 – 8/7 Calorie Bike Erg (Or 7/6 Calorie Air Bike) Minute 4 – 25ft Sled Push (1×45/1×25) (Or 8 Single Dumbbell Box Step Ups (light, 20) Target time each set: Sub 45 seconds Time cap each set: 50 seconds Gymnastics – Handstand/Grip (Week 2) (Checkmark) 7 minute AMRAP: Level 1: 10 V-Ups or Alternating Leg V-Ups 1 Rope Pull to Stand or 5 Heel Assisted Ring Pull-Ups 20 Step Back Lunges [holding light DBs, farmers carry style or unweighted] Level 2:...Read more

BLK LBL Fitness Club – FITNESS / PERFORMANCE Balmoral Castle (2 Rounds for time) (RX’d) 2 Sets 3 Rounds 7 Strict Handstand Push Ups 14 Dumbbell Deadlifts (50s/35s) -Rest 2:00 between sets- (Scale) 2 Sets 3 Rounds 6 Dumbbell Push Press (light) 12 Dumbbell Deadlifts (light) -Rest 2:00 between sets- Target time each set: 4:00-5:00 Time cap each set: 6:00 Accessory (Checkmark) 3 sets 12 Weighted Push Ups (or Dips) -rest 30 secs- 12 Ring Rows -rest 30 secs- 15 Dumbbell Lateral Raises -rest 1:00 between sets- * Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds. Fitness – Endurance (Distance) Build the gears!! 4 rounds odd rounds: Bike erg even rounds: Ski erg :15 at each pace: easy, moderate, fast -rest :30- :15 at each pace: easy; easy/mod;...Read more