Plyo training for Glutes...

I briefly explained my plyo training in a previous blog.  I said I’d let you know if it works….well I just put some progress pictures side to side……and I’d say that my training is working.

In these photos – left was taken last year at 7 weeks out - 129.6# and on the right, I took last month at 18 weeks out and 130.0#.  A tad heavier on the right but a whole lot leaner and more firmness/roundness in the  glutes.  I’m excited and hopeful to see my changes for my next show.

I’m not saying that just plyos is key, but I am certain that it did contribute to overall development.

I still believe using the slow twitch muscles and then fast twitch muscles directly after until fatigued is beneficial so I’ve included a sample plyo workout that can be done at the gym or at home.

4 sets of the following exercises – 10-12 reps

               Followed directly by (plyo exercise) for :30 seconds

Squat 

               (Jumping squat)

Walking Lunges

               (jumping ice skaters)

Hip Thrust

               (jumping lunges)

Dumbbell straight leg deadlift

               (plie jump squat)

Try it you might fall in love?  Or be really sore the next day, but that might be fun too.

I do create monthly workout programs ($40) if you don’t want to commit to my full on accountability monthly program.