GPP Program: Ignite Your Glutes – Westside Barbell Style
Alright, let’s fire up those glutes and turn weakness into strength with this General Physical Preparedness (GPP) program inspired by the Westside Barbell approach.
1. Max Effort Lower Body Day
Exercise 1: Barbell Hip Thrusts
Why: Targets the gluteus maximus, the powerhouse of your glutes. Strengthening this muscle enhances hip extension, crucial for explosive movements like cleans, snatches, deadlifts and squats. Hip thrusts also activate the posterior chain, improving overall power.
Benefits: Increased glute size and definition, improved hip drive for squats and deadlifts, enhanced sprinting and jumping performance.
Exercise 2: Bulgarian Split Squats
Exercise 2: Bulgarian Split Squats
Why: Focuses on unilateral strength, targeting the gluteus medius and minimus. Balancing on one leg activates stabilising muscles, addressing any imbalances.
Benefits: Improved hip stability, reduced risk of injury, and enhanced muscle engagement for aesthetic shaping.
2. Dynamic Effort Lower Body Day
Exercise 1: Box Jumps
Why: Requires explosive hip extension, engaging the entire glute complex. Jumping exercises like box jumps improve power production.
Benefits: Increased vertical jump, improved speed, and agility, enhanced glute activation for strength gains.
Exercise 2: Lateral Band Walks
Why: Targets the often neglected gluteus medius. Strengthens the hip abductors, crucial for lateral movements.
Benefits: Enhanced hip stability, reduced risk of knee injuries, and improved aesthetic sculpting of the outer glutes.
3. Repetition Effort Lower Body Day
Exercise 1: Romanian Deadlifts
Why: Engages the hamstrings and glutes, emphasising the eccentric phase. Strengthens the entire posterior chain, promoting muscle growth.
Benefits: Improved hamstring and glute development, enhanced hip hinge mechanics for deadlifts and other compound movements.
Exercise 2: Glute Bridges with Resistance Bands
Why: Adds resistance to the glute bridge, focusing on both activation and endurance. Reinforces the mind-muscle connection.
Benefits: Improved glute activation, enhanced muscular endurance, and aesthetic shaping.
4. Assistance Work and Weakness Targeting
Exercise 1: Clamshells
Why: Targets the gluteus medius, addressing weakness in this often overlooked muscle.
Benefits: Improved hip stability, reduced risk of IT band syndrome, and enhanced aesthetics by sculpting the side of the glutes.
Exercise 2: Glute Kickbacks
Why: Focuses on the gluteus maximus, emphasising the contraction at the top of the movement.
Benefits: Enhanced glute definition, improved mind-muscle connection, and aesthetic shaping.
The Program Rationale:
- Muscle Activation: Each exercise targets specific glute muscles, ensuring comprehensive activation and development.
- Injury Prevention: Strengthening all glute muscles contributes to improved hip stability, reducing the risk of injuries in both athletes and everyday activities.
- Aesthetic Benefits: Strong glutes contribute to a well-defined and sculpted lower body, enhancing overall physique.
- Strength and Power: Activating and strengthening the glutes translates to improved strength in compound movements like squats and deadlifts, and increased power for explosive activities.
Remember, consistency is key.
Sticking to a program is the primary path to results. Sticking to a program specifically designed to target your weaknesses and make the your strengths is the A** path to results! Next, progressively overload, continuously challenge your muscles by adding volume and load, and watch those glutes transform from a weakness to a powerhouse.
Let’s embrace this methodology from Westside Barbell and conquer the weaknesses!
This Westside-inspired program is your ultimate weapon to conquer weaknesses, it works!
Want the full program?
Embrace the methodology, and let your glutes become the powerhouse you’ve always envisioned.
Ready to take the first step?
Click the link, commit to the glute challenge, and let’s transform those weaknesses into glute strength!
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
PS: Keen to get involved, apply for our program here:
https://kahunas.io/form/sh5pa7
#BuildTheChain