Happy Friday to you
When I work with new clients there is one group of muscles that I always focus on first.


Spending most of your time working on your Glutes (buttocks) will produce more overall results than any other muscle group.


Here's 7 reasons why you should focus on your Buttocks or Glutes:


#1 - Burns More Fat


Want to burn the most calories and keep burning them afterwards?


The Glutes are the largest muscles in the body. Muscles require energy to work and to survive. 


When you exercise your Glutes you not only use huge amounts of energy but you also increase their tone making them more energy expensive in the future.



#2 - Protects Your Knees


Have you ever watched a runner and seen their knees or ankles cave inwards with every step?


Your Glute muscles stabilise your hips and so keep your legs in correct alignment preventing knee and ankle injury.



#3 - Protects Your Lower Back


Do you suffer from lower back pain?


Strong Glutes help produce better movement at the hips and so prevent the lower back or hamstrings from overworking. 


If you have lower back issues, then stronger Glutes will help.



#4 - Gain Super Strength


Want to have some really serious full body strength?


Not only are the Glutes the largest muscles in the body but they are the strongest too and will improve your overall strength very quickly.



#5 - Improves Your Flexibility


Do you suffer from tight hamstrings?


Weak Glutes or mis-firing Glutes will heavily rely on the Hamstrings to extend the hip. As the hamstrings get overused they tighten.



#6 - Reduces Thigh Overuse


Do you suffer from over worked thighs or quads when you exercise?


If the Glutes are underused then the thighs take up the strain. Exercises like Squats will be thigh dominant rather than sharing the load with the Glutes.



#7 - Improves Your Looks


Want a sexy looking backside?


If you want a lifted, well shaped and pert backside then working on your Glutes is a must.



Glute Exercises


The most important exercises for improving your Glutes come from the Deadlift, Squat and Lunge movement patterns.


Here's are some important Glute exercises:


  • One legged Deadlift
  • Kettlebell Swing
  • Goblet Squat
  • Reverse Lunge
  • Hip Thrusts


If you are serious about changing the way you look and perform then the Glutes should be your number one priority.



That's all for today my friends, take care.


Coach Graham


WOD 070116

Happy Birthday Coach Trevor

What was the best thing that happened to you this past week?

Please note we are only running a 10am class on Monday July 4th, all other classes are cancelled.

We look forward to seeing you for an epic workout!!!


Warm Up 3

Warm Up
2 Minutes of Single/Double Unders
Two Rounds:
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps

Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack

Metcon (4 Rounds for reps)

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
Run 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Cut Season Cash Out

Tabata Sit Ups


Out of Town WOD

Run 3×1000 meters
5 min rest between rounds


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