Glutes Core Mobility Workout Zero2Fit

Glutes and Core Mobility WOD:

Brand new fascia release and strength WOD for our Zero2Fit Program.  Zero2Fit is our Mobility and Weight Loss Program that is designed for people that haven’t worked out in a while who need to lose weight and build range of motion.

View our Personal Trainer Job Resource Page

Workout for the Glutes and Core with Mobility Focus

The Solid Core Crusher

Mobility:

  • 2 minutes per side: Battle Saw Glute Smash
  • 2 minutes per side: Lacrosse Ball Glute Smash
  • 2 minutes per side: Hip external rotation stretch
  • 2 minutes: lunging hip opener
  • 1 Minute: Cross Leg knee to chest

3 Rounds:

  • 25/25 Valgus Biased Squats
  • 10 TRX Body Saw Crunch

3 Sets

  • Inline Lunge with Kamagon Halo 15 circles per side
  • Glute Clam of shame – 3 sets: 10 fast 5 slow; 3 10-second holds, 5 train resisted 5 second holds.

Glutes and Core Mobility Workout: 20 minutes of mobility and 40 minutes of strength.

Zero2Fit just got a little bit tougher.  I always like the last workout in a series to push you a little bit harder — give you something to reach for.  This new workout helps teach proper neural pathways for the squats, builds the glutes, and hits the core fast and hard.  Enjoy.

Paul Roberts

About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

Leave a Comment