Circuit 1

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 15 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

• Press the foot into the floor and lift hips up
• Create as much tension as possible in the glute
• Lock the knee of the straight leg.

Quadrupled Extensions

Complete 8 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

• Take your time and do a slight pause at extension, feel the tension in the glutes.

Hamstring Walk Outs

Complete 7 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

1. Start in a hip thrust position with the feet pressing into the ground.
2. Slowly step forward. Take small steps to ensure there is enough time under tension.
3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

• Use the heels
• Only go as far as the hamstrings feel able
• Move slowly and deliberately.

Circuit 2

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 8 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

• Keep consistent tension in the glute
• Keep a tight core throughout.

Glute Bridge Hold

Complete 35 seconds

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

• Maintain tension in the glutes throughout
• Push into the floor with the feet.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

• Keep the foot furthest away from the wall on the floor
• Keep shoulders and hips square, feel the tension in the hamstring
• Maintain an arch in the lower back.

Circuit 3

Complete this round 3 times.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

• Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

Eccentric Pull up

Complete 4 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
2. Pause slightly at the top to illustrate control of the movement.
3. Lower yourself towards the floor, keeping a tight midline throughout.
4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

• Start with your chin over the bar, use a bench or a box to find the position
• Control the descent as much as able
• Keep your spine travelling in a straight line.