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WARMUP

The document provides warmup and exercise recommendations for different training goals. It recommends foam rolling, static stretching, dynamic stretching, and muscle activation exercises as part of the warmup for functional training, hypertrophy, and strength training. For abs, it recommends a series of 4 exercises done in a circuit with isometric planks, anchored curl ups, double leg raises, and reverse curls. For hips, it recommends exercises like sumo squats, cable sidekicks, fire hydrants, hip abduction machines, and resistance band work to target the tensor fascia lata. For inner thighs, it recommends exercises like sumo squats on a machine to target the adductor muscles.

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G-cell at Work
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62 views2 pages

WARMUP

The document provides warmup and exercise recommendations for different training goals. It recommends foam rolling, static stretching, dynamic stretching, and muscle activation exercises as part of the warmup for functional training, hypertrophy, and strength training. For abs, it recommends a series of 4 exercises done in a circuit with isometric planks, anchored curl ups, double leg raises, and reverse curls. For hips, it recommends exercises like sumo squats, cable sidekicks, fire hydrants, hip abduction machines, and resistance band work to target the tensor fascia lata. For inner thighs, it recommends exercises like sumo squats on a machine to target the adductor muscles.

Uploaded by

G-cell at Work
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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WARMUP GLUTES

1. Banded Lateral Side-steps


Moves the activate muscle before getting intense 3x 20 reps/side
a. for Functional Training, Plyo & HIIT
b. for Hypertrophy
c. for Strength Training

a. Functional Training/PL
1. Foam Rolling
2-3 minutes
- lowers muscle density
2. Static Stretching
2-3 minutes
3. Dynamic Stretching & Mobility
5 minutes
4. Prime for Performance
2-3 minutes

b. Hypertrophy
1. Optional: Foam Rolling
2-3 minutes
- lowers muscle density
2. Optional: Static Stretching
2-3 minutes
3. Light Cardio
3-5 minutes
4. Dynamic Stretching
3-5 minutes
5. Muscle Activation
3-5 minutes
6. Prime for Performance
1-2 warmup sets

c. Strength
squats, deadlifts, overhead press, bench press
1. Optional: Foam Rolling
2-3 minutes
- lowers muscle density
2. Optional: Static Stretching
2-3 minutes
3. Light Cardio
3-5 minutes
4. Dynamic Stretching
3-5 minutes
5. Muscle Activation
3-5 minutes
6. Prime for Performance
Up to 5 warmup sets
GROWING EXERCISES
ABS
Do these set of exercises 4x
1. Isometric Plank
45s
- Use Different Attentional Foci
- Squeeze your abdominal muscles
2. Anchored Curl Up
12 reps
- Keep it anchored
3. Double Leg Raise
12 reps
- isolated ab exercises > compound
movements
4. Reverse Curl
12 reps

HIPS
Exercises for the Tensor Fascia Lata
Hip flexion, hip abduction, medial rotation
1. Hip flexion: SM Machine Sumo Squat
4x 10-12 reps
- at the bottom of the squat, hips are flexed,
like a frog
2. Hip Abduction: Cable Sidekick
4x 10-12 reps
- Lean forward slightly
- Bend your knees as you abduct to the side
3. Medial Rotation: Rotating Fire Hydrant
4x 10-12 reps
- Lean forward slightly
- Bend your knees as you abduct to the side
4. Hip Abduction: Hip Abduction Machine
4x 10-15 reps
- Good for beginners
- Do not hold onto anything with the hands.
5. Hip Abduction: Single Hip Abduction
4x 20 reps
- With resistance band
6. Hip Abduction: Posterior Sidekick
4x 10-12 reps

INNER THIGHS
Exercises for the Adductor Group of Muscles
1. Hip flexion: SM Machine Sumo Squat
4x 10-12 reps
- at the bottom of the squat, hips are flexed,
like a frog

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