GLUTE LIFT.

Full Body Strength Training & Yoga Program For the 40+ Woman

Each STRENGTH TRAINING class begins with a 10 min DYNAMIC MOBILITY WARM UP to focus on moving the joints in their full range of motion
to warm up the body and prevent injury and establish a connection with the breath.

Then, we move into 10 mins of CORE STRENGTH work targeting the TVA (Tranversus Abdominals), upper and lower rectus abdominals, the obliques and pelvic floor. We also focus on some functional movement patterns, such as getting up and down off the floor without using your hands.

THERE ARE 3 STRENGTH TRAINING CLASSES - Each class focuses on strength training and building muscle in a particular area of the body:

3 STRENGTH TRAINING CLASSES

  • ✺ LEGS & GLUTES ✺

    Body weight, resistance bands and dumbbells, the glute muscles are targeted as well as quads, hamstrings, adductors and calf muscles

    .

  • ✺ SHOULDERS/ARMS ✺

    Beginning with rotator cuff strength training to fortify strong shoulders. Then concentrated on full deltoid, bicep/tricep, and upper back work.

  • ✺BACK/CHEST/ARMS✺

    Concentrated strength training for the upper, mid and lower back, rear deltoids, lats, serratus anterior, chest and tricep muscles

    .

In this 8-week Glute program, we will devote one class per week to GLUTE STRENGTH training through the following actions:

  • Thrusting/Bridging

  • Abduction

  • Lunging/Squatting

  • Hinging/Pulling

Every class will begin with a dynamic stretching/mobility warm-up to build heat and blood flow in the hips/glutes/legs…then intense/focused GLUTE STRENGTH TRAINING … completed with a brief static stretch of the hip/glute area.

The second class per week will be devoted to STRETCHING 🙆‍♀️ and RELEASING the tissue in the hip/glute area through rolling out tissue on massage balls and mobility/stretching exercises with focused breath engagement.

BEING STRONG IS BAD ASS

FOCUS ON CREATING NEUROMUSCULAR CONNECTION

Each participant will locate the muscle to be worked in each exercise and learn to contract that muscle at will before the exercise begins, cultivating a strong neuromuscular pathway and more effective training.

FOCUS ON QUALITY OF EACH REP:

Each participant will learn how to hold good form with a strong CORE connection and, utilize the CONCENTRIC and ECCENTRIC portions of an exercise, learn to PAUSE at the MAXIMUM CONTRACTION to elevate TIME UNDER TENSION to optimize the weight being used.

COVERING FOUNDATIONAL MOVEMENT PATTERNS/PRINCIPALS:

  • Push & Pull

  • Squat & Hip-Hinge

  • Plank & Carry

  • Multi-Directional Movement

  • Functional Strength For Everyday Life

  • Power/Speed

  • Mobility/Active Recovery

FOCUS ON STRENGTH AS A FEELING:

Each participant will be guided to feel, sense and know what is going on inside their bodies during training. Each participant will work at their own pace and use weights that are appropriate to what they can maintain in good form - whether that be starting out with light weights, or even simply body weight in some cases. For the more seasoned practitioner - going heavier.

Register Now:

NEXT SESSION IS OCTOBER 7 - NOVEMBER 16TH, 2024

GET STRONG IS A LIVE, 6-WEEK PROGRAM

All classes will have a replay available for 7 days so participants can repeat classes as desired throughout the week.

LIVE Q & A after each class & unlimited email support throughout the program.

THE ‘WHY’:

  • Support KNEES
    Support LOWER BACK
    Build BONE MASS in your pelvis, legs & spine.
    Unlock life force ENERGY that muscle mass & stimulating the pelvic region brings.

ON DEMAND CLASSES

⋆

ON DEMAND CLASSES ⋆

16 Classes in 8 Weeks - $140