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Workout

Explosive Impulse: Glute Power

~1 h. 14 min.
~888 kcal
⁉️ Comments

The glutes are not just about aesthetics. They are the body's primary engine: they extend the hip, stabilize the pelvis and spine, and generate explosive power during jumps, accelerations, and changes of direction. If you want glutes that are not just toned but truly strong and functional, this workout is for you.

The program is built on a circuit training principle: you move through all 15 exercises in sequence, alternating the loaded areas so that the working muscles have time to partially recover between sets. FISIO functional suspension straps let you precisely adjust the intensity by changing your body angle — make an exercise easier or harder on the fly, without switching equipment.

  • Level: intermediate — basic body control and familiarity with suspension straps already required.
  • Focus: explosive and functional glute strength, pelvic stability, coordination.
  • Alternation: demanding leg exercises are interspersed with core and upper-body work, allowing you to maintain a high pace without overloading a single muscle group.
  • Important: pay attention to pelvic position in every exercise — a neutral pelvis is what engages the glutes most effectively and protects the lower back.

The workout is suitable for home, gym, or outdoor training — the straps attach to any reliable anchor point in 30 seconds. Give your best effort every round, and results will follow.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Round 1
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Explosive push ups
10
Level: 2
R1
4
Lunge
4
Level: 3
R1
12
Golf
1
Level: 2
R1
6
Bar muscle up
9
Level: 3
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
T - Abduction
7
Level: 3
R1
10
Round 2
Squats with external rotation
7
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Rotation with load
6
Level: 2
R1
10
Sumo squats
6
Level: 2
R1
15
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Balanced Side Lunge
6
Level: 2
R1
12
Back extension
5
Level: 3
R1
10
Side lunge leg in the hinge
5
Level: 2
R1
12
Explosive push ups
10
Level: 2
R1
4
Lunge
4
Level: 3
R1
12
Golf
1
Level: 2
R1
6
Bar muscle up
9
Level: 3
R1
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
T - Abduction
7
Level: 3
R1
10
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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