World Class România

The new Glutes 4 program is a 30-minute express class

PROGRAM CREATOR - created with the purpose of delivering the most efficient
workout for one of the most popular muscle groups
PAUL HERINEAN targeted in every gym around the world: Gluteus Maximus.
This edition is focused more on resistance training, meaning
that is more repetitive, more strength oriented and less
in collaboration with
cardio. It also has a good balance between choreography
and interval training.

Amalia Nicola

Endi Tudor

Ștefan Vîrnă
 GLUTES 4 June 20, 2022

Structure of the program

30 MINUTES EXPRESS CLASS

1.
Warm-up

8. 2.
Stretching Activation

7. 3.
Core Intervals 1

4.
6.
Combo
Intervals 2
Squats
5.
Dynamic

World Class România Page 1

 GLUTES 4 June 20, 2022

Class setup
 Step box on the second position
 Mat
 1 big plate & 1 small plate

1. Warm-up
„Run”

 Freestyle
 With or without the music
 Full body dynamic moves
 Include mobility
 Get the heart rate up, but not too high
 Leave a few seconds at the end for explanations
 Try to work specific to the program
 We have time between tracks for more explanations and breaks

World Class România Page 2

 GLUTES 4 June 20, 2022

2. Activation
„You and I”

 Work with the music:

R1
 Bulgarian Split Squats 4/4 – 4 x
 Heel Touch 1/1 – 8 x each leg
 Cross Step 1/1 – 15 x each leg

Transition on the step box

R2
 Frog Pump slow – 2 x
 Frog Pump 1/3 – 4 x & hold it up
 Hip Thruster 1/1 – 8 x
 Heel Walk – 4 x on each side
 Hip Thruster 1/1 – 8 x
 Single Leg Thrust – 8 x on each leg
 Hold on both legs for a few seconds at the end

Stretch...

World Class România Page 3

 GLUTES 4 June 20, 2022

3. Intervals 1
“Take my breath”

 Perform each TriSet as follows:

30'' Lateral Raise (R)

R1 30" Plank Kickback (R)

45" Diagonal Kick (alt)

The music has a timer in it so you can focus on the exercises.

You have a small break between the rounds.

30'' Lateral Raise (L)

R2 30" Plank Kickback (L)

30" Diagonal Kick (alt)

World Class România Page 4

 GLUTES 4 June 20, 2022

4. Combo Squats
“Do it to it”

 Lateral Lunges
 Slow Sumo Squats – 3 x

R1
 Mid Stance Squats – 4 x
 Wide Stance – 4 x
 Sumo – 4 x
 Sumo Pulse – 7 x
 Wide Pulse – 7 x
 Mid Stance Pulse – 7 x & hold

R2
 Squat Kickback – 11 x

R3
 Repeat R1

Of course, you can choose to give more breaks in R2. It is up to you and how you
feel the class and the level of the participants.

The challenge is to do it to it. ;)

World Class România Page 5

 GLUTES 4 June 20, 2022

5. Dynamic
“Pepas”

 Choreography track:

R1
 Split Deadlifts 2/2 – 6 x
 Kickback 1/1 – 8 x
 Box Lunges 1/1 – 4 x
 Triple Pulse Lunges – 4 x
 Triple Pulse Lunges with Step up – 6 x

Option to stay with the foot on the floor.

Get in front of the step box to BSS.

R2
 Bulgarian Split Squats 1/1 (R) – 16 x
 Bulgarian Split Squats 1/1 (L) – 16 x

R3
 Repeat R1 on the other side

World Class România Page 6

 GLUTES 4 June 20, 2022

6. Intervals 2
“Million Voices”

45 seconds

R Single Leg Hip Thruster on the Box

1 minute

Small break, then Isometric hold on both legs

45 seconds

L Single Leg Hip Thruster on the Box

World Class România Page 7

 GLUTES 4 June 20, 2022

7. Core
“Cold Heart”

 Perform each exercise for 31 seconds or 2 musical blocks:

Single Leg Climbers (R)

Oblique Crunch (R)

Single Leg Climbers (L)

Oblique Crunch (L)

Crunch Combo

Slow Twist

World Class România Page 8

 GLUTES 4 June 20, 2022

8. Stretching
“Without me”

 Freestyle
 Specific & follow a nice and logical order

HAVE FUN AND SEE YOU SOON! ;)

World Class România Page 9