Training Plan
Glute Powerhouse System (GPS) (6 Weeks)

Your gutes are the POWERHOUSE of your body, if they are weak it can cause muscle imbalances throughout the body. This can trigger pain in your low back, knees, hips, shoulder and/or quads. Also, when your glutes are not engaging properly, you lose power and increase your chance of injury when participating in endurance sports. Last but not least, who wouldn’t want a stronger, more shapely backside!?

This 6 week GLUTE POWERHOUSE SYSTEM was developed by a certified GLUTE SPECIALIST (ISSA) to increase awareness of the role this muscle group plays in injury prevention, performance, while increasing muscle tone and shape of that area. Throughout the 6 week program you will learn how to activate your glutes and supporting muscles with specific exercises to achieve not only the look you want, but the function you need.

This 6 Week Program is perfect for anyone who wants to…
-learn how to properly activate their glutes
-perform glute exercises with correct form and muscle engagement
-establish a solid biomechanical foundation
-tone and shape their glutes
-decrease muscle pain triggered by weak glutes
-increase athletic endurance and power

What you get:
Each week, you will receive 3 workouts that build upon one another to engage and strengthen your glutes, as well as supporting muscle groups in a specific order. Subsequently, your body will adapt to these changes, build strength and muscle in your glutes as the weeks progress. The workouts are around 40 minutes and pack a punch! They provide the appropriate combination of strength training, dynamic movements, and stabilization exercises.

Equipment Needed:
-Looped Exercise Band
-Light and heavier set of dumbbells
-Long exercise band with handles
-Slider: washcloth for hardwood floors, paper plate for carpet
-Exercise bench or something stable that height
-Small pilates ball or throw pillow
-Kettlebell or you can use 1 dumbbell
-Barbell or broomstick

NOTE: This is a pretty intensive program. It is probably best to do this plan during a base building period or when you are just starting into training program.

 

Only $57.95

Sample Week of Training

Strength Training - GPS Workout #4

Strength Training - GPS Workout #5

Strength Training - GPS Workout #6


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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