What's up, guys? Jeff Cavaliere, Athleanx.com What you're about to watch is going to be the
most effective glute workout you've ever done. How do I know? Because this workout is another
one in our 100 Series where I'm getting you to trade in ineffective volume and essentially
wasted time in the gym for more productive workouts through the use of effective reps.
And the effective reps are the ones that we commonly associate with the end of any
given set. So, if you performed a set of 12 to failure, it'd be the ninth, 10th,
11th and 12th, you know, the ones that you had to actually fight for and grind to produce the
challenge that's necessary to change you. And that scenario, the first through eighth
rep were actually there just to sort of get you to the point where those effective reps
can actually begin. But what if there was a way we could actually get into those more effective
reps more consistently and skip the line on the lower productive side of the set? In other words,
get rid of that volume that's not really serving a purpose for us,
only getting us to the point where we can actually create a difference. Well, we could do that.
And we start with our first exercise, it's the Barbell Hip Thrust. And what I want you
to do is choose a weight that will cause you to fail in the 12-rep range on the exercise.
[Music] Now, this first
set is something that we call the Ignition Set, it's just priming you
for the effective rep total that we're going to accrue and the sets that follow it. Now,
don't go too far away because you're going to limit your rest here to just 15 seconds.
This is the short rest-pause interval that's responsible for getting you right back into
those more intense repetitions more quickly. And when we reach the end of this period,
we get right back into it again and we start to crank out our reps. Now, here is where the
effective reps begin, and I want you to do is just chip away as many that you can per set
following each rest pause that will count towards a total of 20 effective reps on this exercise.
Maybe get four or five the first time, three or four the next time, however many you get,
all I want you to do is make sure you accumulate 20 before you move on to the next exercise.
And for that, we're talking about a Barbell, RDL. So, we're still going to work on the glutes
in their hip extension function, but this time through a Hip Hinge. We want to take that first
set to failure using a weight that causes failure at that 12-rep range. Now, again,
once we've gotten to that point, we don't walk away. We don't go too far because,
again, we have to keep this rest time short in order to keep that tension high.
In other words, to keep the recovery short so that the repetitions that we've performed
thereafter are more challenging, it's about the effect of reps. So,
I grab the weight and I start right back up again. And here again I will feel that challenge much
more quickly. That first and second and third and fourth and fifth repetition here are tough,
but that's what we want because we're going to trade in again that workout length for intensity,
but in doing so, better results. Remember, guys, you're doing these until you've reached
a total of 20 effective reps once again and we move on to the next exercise.
Now, remember, if you're liking 100 workouts, subscribe and check the two videos I'm going
to link for you at the end of this workout. I'm going to have the chest and back for you to try
too. But not quite yet, because they're still working on that backside of yours first. And the
next way we're going to do it is with a pair of dumbbells and one of my favorite exercises called
the Dumbbell Sprinter Lunge. And if you do this with proper form, you should look like you're in
the starting blocks of 100-meter sprint. The key is to drive your body backing up to
the top and quickly get the other leg in place so you can perform this in alternating fashion.
As always, once I reach my failure this time between the eight and 10 rep range,
keep that interval short. Again, 15 seconds here is all I need, but when I get back into it again,
oh man, I can feel these repetitions right off the bat. And again, we chip away as many as we
can per set between each rest-pause interval. Maybe it's only four or five on each leg,
we take our next rest-pause, and we get right back into it again until we reach that cumulative total
of 20 effective reps on the exercise before we move on. This time to exercise number four.
And that's where we get to do one of my favorite [chirping sound]
That is where we get to actually use one of my favorite exercises, and it's another posterior
chain killer. And it's the Pullthrough. And with the Pullthrough allows us to once again
work on that all important hip hinge and in doing so, light up that posterior chain and
glutes. And I want you to imagine your hands dropping back behind you as far as
possible. And all you're going to do is just simply drive your hips back in the
opposite direction to pull the rope up. Don't pull with your arms. let the glutes
drive the forward momentum of the rope. And if you do this properly, you should feel a good,
strong contraction at the top of every repetition. Once again, choosing a weight that will cause you
to fail after 12 of those. Try to knock out as many repetitions as you can after each
subsequent rest-pause period on your way to a total once again of 20 effective reps.
And so, if you've been counting all along, you probably figured out now that you're at
80 effective reps, 20 shy of the 100 effective rep total. But we're not done yet, we've got 20 more.
But not just 20 of anything, 20 of a particular exercise that's going to stress the glutes in
a way you haven't done yet and actually in a way that most people forget to do entirely. And that
is we can't always train the sagittal plane, we have to introduce other planes of motion,
importantly the frontal plane, because that is where we hit the glute medius.
And one of the best ways to train the glute medius is with a band and an exercise called
the Hip Drop. And all I want you to do is simply anchor the band around your hips,
hold on to something for support and allow your hips to drop in the direction that the
band is anchored. But that just sets you up to perform this, right. Because what I want you
to do is now drive your hips back in the opposite direction against the resistance of the band.
We're getting abduction of the hip on that down leg, and we're actually really targeting heavily
that glute medius and oftentimes very, very weak muscle. To perform this particular exercise right
at this point in the workout, you're going to focus on one hip at a time. Take this to 12
rep failure, rest your 15 seconds and get right back in it again and start chipping away at your
20 effective reps on that hip. The adjustment of the resistance to match your strength level only
requires you to either step further away or closer to the anchor point to make it work for you.
But we're not done quite yet because as I've done in all the 100 workouts, I kind of end
it with an option. In other words, I give you a chance to do just a little bit more. Especially
for those who are a little bit on the psychotic side of things. Because the last burnout here
I'm going to give you as an opportunity to work your way up a static ladder. If you're familiar
with the rest of the workouts in this series, you probably know what I'm talking about.
This one is going to be the Glute Bridge Curl Ladder, and we're going to use a physio ball to
do the exercise. And what I want you to do is lay on your back and put your legs straight out on top
of the ball and engage the glutes completely by fully extending through the hips. In other words,
have those legs and torso be in a completely straight line. Now perform one Hamstring Curl.
You have to be able to keep your hips up while you curl the ball back and extend it back out.
And then hold for 5 seconds and then curl back and extend it back out and hold for 5 seconds.
And your job is to try to get to a cumulative total of 20 repetitions,
which if you add in the whole time, is 100 seconds of hold. Now, I'm not expecting you to
be able to get there all in one shot. That's where the rest-pause comes in. If you have to,
you rest for 15 seconds, you get back into it until all 100 seconds of hold are achieved. Again,
the option is yours and it's not for everybody, just for those that have balls or a ball.
And so if you look at the workout, you can perform it in a way that might be more traditional as
straight sets, you'll see something really interesting. In each one of those sets,
remember, the last three or four repetitions were the only ones that were productive. So
that the end of it all, when you total up all the number of effective reps,
you would get in a straight set performance of this, you're looking at just a little bit over
50. But we perform it in effective rep style where essentially every single repetition
becomes effective, we realize we've actually just double the number of effective reps and
we've actually done it in a lot less time. And because I want to make sure I put my money
where my mouth is, I'm going to give you a chance to try the workout. And as always,
I'm going to give you the workout right here. I m going to give you the opportunity to screenshot
step-by-step, rep-by-rep, so you can take this to the gym and try it for yourself. And when you're
ready to try the others in the series guys, I mentioned the back workout and the 100-chest
workout. You're going to want to try both of those as well as the others in this series.
In order to get everyone that we put out in the series guys, you ve got to make sure your
subscribed and turn on your Notifications. If you're looking for a full workout,
we have them all over at Athleanx.com. All right, guys, good luck. I'll see you soon.