WORKSHOPS

The Glute Camp 4 Week Course

01

Sunday4 Mar, 11 Mar, 18 Mar, 25 Mar 2018, 11:00 -12:15

02

18 Long Street E2 8HQ, London

A 4 week course covering the essentials of lower body and glute training.

You’ll learn some theory behind lower body and glute training, and then put it into practise, with each week progressively challenging you more.

This course is for women who are beginner or intermediate trainees, and who want to improve their technique, or training knowledge. 

After this course you will have a greater understanding of a number of things including:

  • How to prepare and warm up for a session properly
  • Making adjustments based on individual mechanics and body shape
  • Exercises worth doing: how, why and when
  • Common mistakes, and how to correct them
  • Training for progress, rather than getting tired and sweaty for the sake of it!
  • Additional things to do on your own, so that you get the most out of this course
WEEK 1 - 4 March

Theory

  1. Role of the glutes
  2. Effect of daily life on the glutes, and the impact on training
  3. Importance of doing hip releases & glute activations
  4. Warming up properly so you’re prepared vs just being warm in temperature

Practical

  1. Mobility drills
  2. How to perform hip releases & glute activations
  3. Frog pumps & hip thrusters (how to + progressions & progressions)
  4. Group workout
WEEK 3 - 18 March

Theory

  1. Hip hinge vs squat movements, introducing Romanian deadlifts (RDL)
  2. Split squats, working around tight hips, variations & tweaks to target different parts of the leg

Practical

  1. Hip releases & glute activation circuit
  2. Romanian deadlifts (pregressions & progressions)
  3. Goblet & split squats (pregressions + progressions)
  4. Group workout
Week 2 - 11 March

Theory

  1. Benefits of soft tissue work, how & when to perform
  2. Common mistakes & how to avoid them
  3. Hip hinge vs squat movements

Practical

  1. How to perform soft tissue work for the glutes
  2. Hip releases & glute activations
  3. Frog pumps, hip thrusters, goblet squats (how to + pregressions & progressions)
  4. Group workout
Week 4 - 25 March

Theory

  1. Why you shouldn’t rush to do squats
  2. Box squats, why & when to do them
  3. Individual mechanics & why they’re important
  4. Putting together your training plan

Practical

  1. Hip releases & glute activation circuit
  2. Box squat pregressions
  3. Hip thrusters, hamstring curls, split squats & lunges
  4. Group workout

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