A Mini-band circuit for a Tremendous Glute Pump.

If you are an office worker or sit most of the day on your butt stays in a position that is slightly stretched, when a muscle is in a stretched position it shuts off allowing for a greater range of motion. If you spend most of the day in a position where your glutes are shut off then you should incorporate exercises to turn the glutes back on. I recommend training your glutes three times per week. I like to use this circuit in-between the warm up and actual workout with my clients here in Toronto. The only piece of equipment you need is a mini-band so you could do these exercises just about anywhere.

The circuit;

  1. Glute Bridges with mini band at the knees
  2. Monster walks with mini band at the feet
  3. Sumo walks with mini band at the feet

Pick reps and sets based on your current fitness level. Build up from your baseline every two weeks. Monster walks and sumo walks should be measured in distance.

According to a study by Ed Cambridge,  the best placement for the mini bands if you are looking to active the gluteus maximus muscle is around the feet as shown here:

IMG_20180312_151506_BURST001_COVER_resized_20180312_040920659

Reference:

https://www.sciencedirect.com/science/article/pii/S0268003312000460

TRX Training

What is a TRX?

From TRX.com

Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously.

It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to complete 100s of exercises.

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises.

You’re in control of how much you want to challenge yourself on each exercise – because you can simply adjust your body position to add or decrease resistance.

Some of my favourites exercises to do with a TRX are TRX rows and TRX push-up. They are easily modified to fit your level or fitness depending on where you place your feet on the ground. They also cause no sheer force on the spine while producing minimal compression load, the bottom line is they are both very back friendly exercises and can be done in the gym attached to a squat rack or in-home using the door attachment.

Who should use a TRX?

TRX or suspension trainers are great for beginners starting their fitness journey who are intimidated by a gym atmosphere. You can get a complete full-body workout without leaving the comfort of your home with a TRX or another suspension training system. I personally incorporate TRX rows and push-ups in my workout plan and have the majority of my personal training clients in Toronto use a variation of a push and a pull on the TRX depending on their fitness level. Check out @macdonaldfitness on instagram for some free videos on how to use a TRX. Along with all four branches of the military, professional athletes from the NBA, UFC, NFL integrate TRX’s into their workout programs.

Where can I use a TRX?

Just about anywhere! You can attach them to just about any doorway and if you don’t have a doorway that is suitable, go outside and look for monkey bars. If your local gym does not have a TRX you can easily carry one and attach it to a squat rack or a pull-up bar.

Check out the link below to purchase a TRX

BUY TRX TRAINER HERE2030RPL_large

The Single Dumbbell Workout

This is a great workout when you are short on time.  All that you need to do this workout is a single dumbbell or kettlebell that is heavy enough to challenge you for 10 lunges.

Warm Up

Foam Rolling

Supine Glute Bridges 3-5 10 second holds

Lateral Walks with bands

Wall Slides

Goblet Squats

Band pull aparts

*this should take 5-10 minutes to complete*

Repeat the Following Circuit 3-4 Times with 60-120 seconds of rest between each circuit.

1A Reverse goblet lunges 10 reps each side

1B Push ups 15-20 reps

1C Single leg deadlift 10 reps each side

1D One arm bent over row 10-15 reps

Optional Finisher

Dumbbell/Kettlebell Swings 30-50 Reps

 

 

 

 

Beginner Core Workout Routine

Stuart McGill’s “Big Three” consists of the curl-up, side plank and bird-dog exercise. All three exercised work on building endurance in the core while putting the spine under a safe amount of stress. For beginners the first step should be to enhance endurance in the core before increasing strength.

Exercises such as supermans, back extensions, sit-ups, leg raises put over 2500 N of compression on the spine. Any exercise that is greater than 2500 N of compression on the spine puts you at risk of herniating a disk.

Reverse Pyramid Rep Scheme to build true endurance. Hold each position for 8-10 seconds long.

Curl-ups- 5 reps, 4 reps, 3 reps

Side Planks- 5 reps each side, 4 reps each side, 3 reps each side

Bird-dogs- 5 reps each side, 4 reps each side, 3 reps each side

Once you have mastered this volume of exercise you can add more reps to the pyramid but don’t increase the duration each repetition.

To see the proper form of the exercises listed watch the youtube video below:

Resoucres

Ultimate Back Fitness and Performance by Stuart McGill