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.

15 sumo deadlift high pulls

15 Lunges

Back squat 3-3-3-3-3 reps

Complete as many rounds as possible in 6 minutes of:

12 power cleans

21 squats

Row 500 meters

30 bodyweight bench presses

4 rounds

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

REST DAY

The idea that a ‘weak core’ is the reason for low back pain arose from a series of studies developed by Paul Hodges and Carolyn Richardson which found that people with low back pain often had structural and functional changes to the transversus abdominus (an ab muscle). However these studies have been misinterpreted and have since been heavily disputed.

12 minutes of:

20 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

Grace

30 clean and jerks for time