Fall Muscle Growth #10: Glute Building HIIT and Rep Pyramid
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***Equipment I use***
Weights: Power Block Dumbbells U70 set up to 40 lbs: http://www.powerblock.com/prod_homeuse_u70stage1.php
Expansion kit on my Powerblock Dumbbells to make them go up to 60lbs: http://www.powerblock.com/prod_homeuse_U-70stageII-kit.php
PowerBlocks on YouTube:
https://www.youtube.com/user/PowerBlockVideos
Titan Fitness EZ curl bar: https://www.titan.fitness/4-olympic-ez-curl-bar.html
Titan Fitness Elite Olympic bumper plates: https://www.titan.fitness/230-lb-set-of-titan-elite-olympic-bumper-plates-black-w-
colored-lettering.html
Titan Fitness adjustable kettlebell: https://www.titan.fitness/10-35-lb-adjustable-kettlebell-weight.html
Squat sponge: http://a.co/d/3jNqT4H
Sandbag: Iron Core Athletics Pink Sandbag Training Fitness Workout System: http://a.co/h6hG80Y **I have the Medium size bag and have it filled to 52.5 lbs**
Plyo Box: Stamina X adjustable height plyo box: http://a.co/9dcH6iq
Grippy sling shot Hip Circle: http://a.co/d/2T37XD4
Ankle weights: Gold’s Gym 5 Lb: http://a.co/2ekh8HD
Bosu Ball: http://a.co/dG0lT9u
Click on this link to shop DockATot and get $10.00 off!!: http://dockatot.refr.cc/6QCKN4L
Fall Muscle Growth #10: Glute Building HIIT and Rep Pyramid
10 reps
HIIT 50:10
8 reps
HIIT 40:10
6 reps
HIIT 30:10
4 reps
**1. Banded Hip thrusts with pulse (I will do the entire pyramid of hip thrusts first!) **
1. back load box squat + pulse
2. weighted Banded Bridge
3. split lunges with EZ bar and weighted chair lunges for HIIT
4. squat drop weight box jump
5. decline plank hop DL
6. swings
7. SLDL 2=1 and RDL for HIIT
8. Hang cleans and burpee hang clean for HIIT
**Bonus round hiit and rep pyramid**
frog pumps
