Squat Pattern

  • Barbell Squats (3 or 4 per 12 reps and maximum 50 kg)
  • Goblet squat (3 X 20 Kg)
  • Crab walking green band
  • Single leg squats (pistols)

The first two are NOT too be performed during the same session.

The third -the crab walking-, It can be done each session as it helps to activate hip abductors (gluteus medius,which supports knee stability

The Pistols (single leg squats) works one side of the body at the time, so as to avoid compensation. It works not only VMO (inner side of the quads above the knee) but gluteus an lumbar area.

 

 

 

Gluteus Strengthening

Despite there are movement that strengthen you gluteus, the Hip thrust pattern is an action that involves more gluteus activation than any other exercise while using a barbell (even more than squats, lunges or deadlift movements). In the Hip-Hinge section you'll find more alternatives to work the posterior chain of your body. Anyway,in the end, the hip thrust exercise is a Hip Hinge in horizontal position.

Upstairs in the gym floor, however, you might find mor easy to set up the single leg hip-thrust than biped-Hip thrust.


 

Lunge Pattern

Andy, here are 4 options for lunges pattern:

  • Lunge with Kettlebell overhead
  • Reverse flat lunge
  • Reverse deficit lunge (front foot on 50mm surface)
  • Turkish get-up

 


 

Hip Hinge Pattern

Despite all these movements present different set-ups, angles or feet width, they all share a common factor: Hip flexion and extension or, simply, the hip hinge.

They are:

  1. Waiter bow
  2. Reverse hypers
  3. 45º hypers
  4. Swimming reverse hypers
  5. Kettlebell Sumo Deadlift
  6. Rumanian Deadlift (RDL)
  7. Goodmornings
  8. Cable Goodmornings
  9. Single leg RDL

The #1 (Waiter Bow) is to be performed at the beginning of every session as part of your warm-up. The #2, #3 and #4 require the GHD apparatus which is not available at the Goodlife gym-floor. So, i included as part of your repertoire when you training at the QTX studio.

The exercises #5, #6, #7, #8 and #9 are designed to be alternated uring each session. For instance, if you train Kettlebell Sumo deadlift on a given Tuesday, next time you might want to perform Goodmornings.

 

 


 

Pulling Pattern

The movements are:

  1. Chin ups using machine
  2. Straight arms pulldowns
  3. Tripode (dumbbell rows)
  4. Woodchops

The last movement, woodchops, is a hybrid exercise where pulling is the main action and it implies hip mobility, core engagement and torso strengthening.

Eventually we'll be including Barbell rows to your pulling pattern movements (which is not featured in this program. Not yet)

 

 use only 12 kilos of assistance for your pull ups.

use only 12 kilos of assistance for your pull ups.

  A 15 KILOS DUMBBELL WOULD BE PLENTY, SO AS TO PRESERVE BOTH GOOD POSTURE AND ENGAGEMENT

A 15 KILOS DUMBBELL WOULD BE PLENTY, SO AS TO PRESERVE BOTH GOOD POSTURE AND ENGAGEMENT

 Correct elbow position

Correct elbow position


 

Anterior core isolation

Despite most of the movements in your program include core recruitment, here are some exercises that engages your front core musculature in no time.

There are:

  1. Pendulums
  2. Partial Get ups
  3. Supine hip breaks on dome
  4. Kneeling Woodchops
  5. Wheel rolls

Include at least one of this exercises per session. 3 sets X 16 reps each


 

Press Pattern

So far, you got four basic movements:

  1. Swissball Push up
  2. Dumbbells Press
  3. Extensions overhead
  4. Press Overhead

I would suggest doing the exercise #3 as a warm up before doing any of the other movements, particularly Presses overhead.