NEW HOLIDAY HUSTLE GUIDE & NOURISH RECIPE E-BOOK AVAILABLE!
$40.00 $50.00 You Save 20% ($10.00)
GUIDE ONLY + APP ACCESS INCLUDED! CHALLENGE ALREADY STARTED - SO WEEKLY MINI-CHALLENGES & CHALLENGE ENTRY IS NOT INCLUDED!
The "Holiday Hustle" challenge is an eight week glute-focused strength program! This program is great for anyone looking to make strength & body composition improvements! Each training day is composed of a main strength movement (squat, bench, deadlift, OH press) that is percentage-based & it is paired with a wide array of hypertrophy-centric accessory movements. The gym program boasts a 4-day split with an optional 5th: upper + core, lower, upper + core, lower, full body!
As always we are showing love to our home workout warriors. The home workouts are also operating on a four-day split, and they too will have an optional fifth day. The home workouts are done in a superset or circuit fashion, and the fifth optional day is full body just like the gym! We feel as though this program is a great fit for absolutely anyone, regardless of where you are at in your fitness journey!
We do our best to write programs that tailor to most individuals and their unique gym setups. If you find yourself struggling with certain exercises or are in need of alternative exercises, feel free to reach out to one of us via email. For substitution help, we can be reached at zach@bodyfitbalance.com.
This program comes with BOTH home & gym workouts!
Gym program has a 4 day split with the 5th day being an optional full body day:
+ Day 1: Upper & Core
+ Day 2: Lower
+ Day 3: Upper & Core
+ Day 4: Lower
+ Day 5: Full Body
Home program has a 4-day split with optional 5th full body core day:
+ Day 1: Upper Body & Core
+ Day 2: Lower Body
+ Day 3: Upper Body & Core
+ Day 4: Lower Body
Gym: Full Gym - Barbells, Dumbbells, Bench, Machines, Cable Machine, Bands
Home: Dumbbells
+ 8 Weeks of HOME & GYM Workouts
+ PDF ebook of the workouts that you have access to FOREVER
+ Video Demo & Cues for each exercise
+ Substitution List for Machines
+ Weekly Cardio Recommendations
+ Facebook Support Group
+ Daily Goals Checklist
+ App Access
+ 5 Bodyweight Only Workouts
+ Macro Information
+ Tips For The Holidays & So Much More!
$15.00
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The glute bands come in three distinct sizes: small (13”), medium (15”), and large (17”). The resistance of the bands decreases slightly as you go up in sizes.
We highly recommend choosing your band size off of a few different pieces of criteria:
Please keep in mind that you should choose your band size off of more than just the weight - this is just a sizing reference guide but if you are a more advanced lifter, we recommend sizing down from the sizing chart for more resistance.
• 13” - small glute bands: weight 180 or less
• 15” - medium glute bands: weight 130-250
• 17” - large glute bands: weight above 250 lbs
• Beginner users should opt for the medium (15”) or the large (17”) bands.
• Intermediate & advanced users should opt for the medium (15”) or small (13”) bands.
In addition to choosing bands based on experience and leg/body size, different exercises will potentially dictate which bands you decide to purchase.
• Exercises where the hips are inherently externally rotated to a high degree, (sumo stance exercises primarily) the large bands (17") will be a better choice.
• The medium band (15") would be a great choice for exercises with a medium stance width (standard squat variations).
• The small band (13") will be preferred in stances where the feet are stacked under the hips (hip thrusts).
$10.00
Glute bands have a wide array of uses, you can use the glute bands to activate and warmup the hip musculature prior to training, as an added hip abduction component to any lower body exercise, or as an end of the workout finisher to really tax the glutes.
All of our bands are latex free & are made with a durable high quality cloth material. Because they are made with a high quality cloth material, you won’t have to worry about them snapping or breaking easily on you like most rubber bands eventually do.
Each band has two rubber non-slip grip strips on the inside of the band to prevent rolling & sliding.
All bands come with a complimentary black mesh carrying bag.
$30.00
$12.00