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Paused Squats A simple but super effective way to improve your squat! Taking your regular squat set up, squat down until you’re just below parallel (powerlifting depth) or until your glutes and hamstrings touch your calves (weightlifting depth). From there, pause anywhere from 1-7 seconds and then forcefully push the floor down and stand up…

The Glute Bridge Arguably the best glute exercise ever! Here’s a simple 3 stage progression to hit your glutes hard Any questions then do not hesitate to ask. Like the video and give it a share if you know someone with weak glutes!

Eccentric reps to bust through a plateau, help add strength and control to a movement, as well as potentially add size… But be prepared to be sore!

Using the glutes effectively when performing a Romanian Deadlift is very important if trying to get the most bang for your buck with overall strength development. Here’s a video to show you how to push your hips through at the top of the movement and maximise glute and hamstring involvement

Here’s a few exercises demonstrating explosive exercises under lighter loads than weightlifting movements. These were selected to focus on landing mechanics to maintain a stable hip, knee and ankle, which is a key foundation for jumping and plyometrics. The plyometrics were focussed on ankle stiffness to get a good return of elastic energy. This was…

3 X PER WEEK INTERMEDIATE HYPERTROPHY PROGRAMME So, you’ve had plenty of time now to complete the 8 week beginner programme, and now it’s time for more. Some classic exercises can’t be beaten, so you’ll see that some are repeated, but don’t be fooled; this programme will challenge you to go beyond what you achieved…

© 2015 Fit Performance

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