November 24, 2020 – Invictus Athlete

Primary Session
Movement Primer
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Four rounds at 70-75% effort:
200 Meter Run
6 Inch Worms
6 Overhead Squats (increasing weight – Goal is to prime and build to around 185/125 lbs)

B.
Four rounds for time of:
400 Meter Run
15 Overhead Squats (185/125 lbs)
5 Rope Climbs or 15 Strict Pull-Ups

C.
Three sets of:
Loaded Shrimp Squat

x 6-8 reps each side
Rest 30 seconds between legs and 90 seconds between sets

D.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

E.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Strength Accessory Option

A.
Three sets of:
Lean Away Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2 minutes

B.
Three sets of:
Prone Swimmers x 5 reps @ 4141
Rest 45 seconds
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 45 seconds

Aerobic/Gymnastics Accessory Option
Three sets for times of:
1000 Meter Ski-Erg or Row
15 Ring Muscle-Ups
50-Foot Sandbag Carry (150+/100+ lbs)
50-Foot Sandbag Drag
100-Foot Handstand Walk or Handstand Walk Obstacle Down & Back
Rest 3-4 minutes