M d9bfc8a4 32a1 4c42 bb2b 6405d9e8e086
duration 30 Min
calories 187 Calories
reviews 100% (9)
  Start 7 days free
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Glutes Abs and Plyo
Glutes & Abs Strength w/ Garrett Wood
A combination of offset structural movements to work on core engagement with squats, hinge movements, plyometric moves and gluteus medius training.

Equipment

  • Kettlebell 2x
    Kettlebells (Women: 20-30 lbs, Men: 30-40 lbs)
  • Dumbbells
    Dumbbells (Women: 8-15 lbs, Men: 10-20 lbs)
  • Dumbbells
    Dumbbells (Women: 15-20 lbs, Men: 20+ lbs)

At a glance

Warm-up: 3 rounds
-20 sec squat, 20 sec speed squat, 20 sec iso squat hold, 20 sec squat jumps
-rest 20-

Circuit one:
-3 offset squats into 3 offset lunges (right arm holds the weight, right leg goes back) - 3 times around
-20 frog pumps with 1 heavy weight
-3 offset squats into 3 offsets lunges (left arm holds the weight, left leg goes back) - 3 times aroun
-8 s/arm swings per arm-- try to link the swings as a passover
(THREE ROUNDS)

Circuit 2:
-30 sec lateral lunges per side
-rest 30-
-30 sec Romanian Deadlifts
-immediately go to jump lunges for 30 sec
-rest 30-
THREE ROUNDS

Finisher:
football run to low squat pulse at G's call! 2 minutes

Reviews

A c5b37a42 589e 48e0 8098 a3b1610f0469
Oksana M.
8/20/18
Loved this. Thanks G!
Clear
Laura B.
8/14/18
Wow that was a killer and I loved it!