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​GLUTE LAYERING ISOMETRICS BENEFITS

1/19/2022

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-GPP Protocol
 
·  Enforces using glutes as primary driver of all lower body movement
·  Increases potential for lower body power
·  Teaches efficient hip extension
·  Relieves low back pain/tightness
 
PUTTING THEM IN YOUR PROGRAM
·  Because the isometrics are held for long durations, high levels of tension are created in the muscle.  This teaches individuals what it “feels” likes to be using their glutes for hip extension.
·  It’s great to use these exercises at the beginning of a lower body session or in the early off-season because they will now understand what it feels like to be using their glutes in compound lower body movements.
·  Ever since I started using @vandykestrength Glute Layering Isometrics in my training, I have experienced much less low back tightness and my lower body muscular endurance has improved because it removed my hip extension compensation pattern (I was a low back/quad driver)
 
HOW I USE THEM IN GPP
(Block 1: Option C)
·  PRESCRIPTION:
·  Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets,
·  EXERCISES:
·  Straight Leg Kickback (Toe Down), Straight Leg Kickback (Toe Out), Fire Hydrant, Hip Thrust
·  There are many other movements you can use, personally I have found these to work the best for my athletes and myself
Glute Isometric - GPP Protocol
File Size: 43 kb
File Type: pdf
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    Regan Quaal

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  • Crossfit
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
      • BASKETBALL TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • CROSSFIT PROGRAMS
    • Gymnastic Capacity Protocol
  • SPORTS PERFORMANCE PROGRAMS
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  • FREE CONSULTATION SIGN UP
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