You Need Glute Camp
One thing I enjoy doing is creating workouts and programs to fill needs I see. A while back I had a client who wanted to lift and sculpt the glute, as well as lengthen the hamstring. After talking with this client, I created a stand-alone workout that I call Glute Camp. I put together a small group of people to test the effectiveness of the exercise selection and order, as well as the training volume and intensity. I wanted to share a sample of this workout with you today. Click here to download the entire workout with photos and links!
Keep in mind that this is not to be used as an everyday workout. It is strictly a stand-alone workout. As long as your lower posterior chain is happy and healthy then you shouldn’t have any issues with the workout.
All of the movements can be found on my YouTube Channel, in the Glute Camp playlist. In each short clip, I break down what the proper form looks like so you can maximize the movement.
Ready to get started?
Dynamic Warm-Up
First off, start with a Dynamic Warm-Up. Why? Dynamic warm-ups are used to prepare the body’s muscular, cardiovascular, pulmonary, and nervous systems. Starting a training session with a dynamic warm-up can help reduce the change and rate of soft tissue issue. Dynamic warm-ups can also help improve performance outputs.
The Dynamic Warm-up should take 10 minutes. When initially learning the warm-up it will most likely take about 15 minutes to complete. No worries, as you become more familiar with the movement order and flow of the warm-up the duration will decrease.
The dynamic warm-up should be completed before all speed training sessions. All you need are space and opportunity. Ideally 5 yards wide by 20 yards long open and clear field space. Mark your work area with cones for start, midpoint, and finish distances.
In general, your heart rate should be slightly higher than your resting heart rate. Breathing rate should increase. There should be a noticeable visible sweat on the brow.
To correctly activate the glute muscles before starting the workout, perform the following warm-up exercises. You must complete the designated number of sets & reps of each exercise before moving on to the next movement. Click on each link to see an example of the exercise.
Quadruped Brace – 30 seconds under tension, 3 sets
Single Leg Raise – 15 reps, 2 sets
Bird Dogs – 15 reps, 2 sets
Fire Hydrants – 15 reps, 2 sets
Straight Leg 2 Point Toe Taps – 15 reps, 2 sets
Glute Bridge Hold – 30 seconds, 3 sets
Glute Bridge Single Leg Triangle – 20 seconds under tension, 3 sets
Monster Mini Walk – 5 yards and back, 2 sets
The Workout
Alright, people! Your glutes are activated and it’s time to crush this workout! You will see that it is broken up into different sets. You will work your way through each movement in the set and then repeat it the designated number of times. Each exercise is linked to my YouTube channel with an example of the exercise.
Part 1: 5 Sets
Stationary Partner Band Run – 20 seconds under tension
Part 2: 3 sets
KB Tension holds – 30 seconds
Banded Bridge Single Leg Punch – 20 per leg
Landmine Squats (Tempo) – 8 reps (4-0-1)
Part 3: 3 sets
Set-ups (Tempo) – 6 reps (4-0-1)
Band Hip Extensions (Standing) – 15 reps
Part 4: 3 sets
DB Straight Leg Deadlift (Tempo) – 6 reps (4-0-1)
Frog Pumps – 15 reps
And that’s it!
Don’t forget to log your workout and the weights used. Once you finish the workout, make sure to hydrate and nourish your body with a post-workout drink. Again, this is not a workout to do every day. If you have questions about this workout send me a message, and I’ll do what I can to answer your questions. Click here for the entire workout with photos and links to videos.
What other workouts would you like to see?