Cindy: AMRAP 20 minutes

5 pull-ups

10 press-ups

15 air squats

Helen: 3 rounds for time

400m run

21 KB swings

12 pull-ups

5 rounds for time of:

25 Push-Ups

50 Air Squats

100 Jump Rope (Single)

Tests done by physios, i.e ‘Do a bird dog’ are testing a skill, not your glute strength. You do not have weak glutes because you are unstable in an unfamiliar yoga pose. You’ve been lifting weights up and down. Your training is not specific to being good at yoga poses.. it’s specific to lifting weights up and down.

If I asked you to stand and balance on a bosu ball, unless you do this in your training, you’re going to suck at it.Therefore often these quick tests done with the physio aren’t able to accurately test your strength as they are not specific to what you do. They proves you are unadapted to a yoga pose, not that your ‘glutes don’t fire’.

21-15-9 reps for time of:

Deadlifts

Strict ring dips

12 power cleans

21 squats

20 minutes

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Bench Press  10-8-6-4-2 reps

Front squat 5-5-5-5-5 reps

Unless you have poor technique – your glutes, hamstrings, quads, abdominals and lower back will all be targeted and strengthened during a squat and deadlift. So why would anyone assume these muscles to be weak?There is no evidence to say that you can simply switch off your glutes.