2x weekly Glutes and legs for performance

Fred Ormerod

Football , Gaelic Football, Rugby, Soccer, Tactical / Military, Speed, Power Sports , Bodybuilding, Powerlifting, Combat Sports, Field Sports, Multi-sport, First Responders, Youth Sports, Plyometrics, Volleyball, Hockey, Strongman, Rowing, Cross Country, Rucking, Triathlon, Strength & Conditioning
Coach
Fred Ormerod

This program is designed to improve athletic and aesthetic performance by increasing strength and power in glutes and legs.

$36
Get 2x weekly Glutes and legs for performance
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Strength
Build strength in legs and glutes
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Speed
Science has shown that the most important factor in sprint speed is the force applied to the ground.
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Fix imbalances
Fix one of the most commonly neglected muscle groups in training. Increased posterior strength has been shown to improve athletic performance. This program helps address imbalances that occur from previous improper training.
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Build your booty
It's not all about athletic prowess. This program will help build a bum to be proud of.
Features
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Programming 2 days per week
Strength and conditioning training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // leg press
Recommended
Dumbell // Kettlebell // Resistance bands // pull up bar
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Sample Week
Week 1 of 9-week program
Sunday
Eccentric Strength Focus

A

Back Squat

5 x 5

B

Leg Press

4 x 8 @ 8

C

Barbell Lunge

4 x 8

D1

Landmine Anti-Rotation

10, 10, MAX @ 8

D2

landmine clean and press

3 x 10 @ 8

D3

Overhead Walking Lunge

4 x 10

Wednesday
Eccentric Strength Focus

A

Sumo Deadlift

5 x 5

B

Barbell RDL

4 x 5

C1

Box step ups

4 x 8

C2

Barbell Hip Thrust

4 x 8

D1

Single Arm Farmer Walk

4 x 30 @ 8

D2

Hanging Knee Raise

10, 10, MAX

D3

Glute-Ham Raise

3 x 10

Coach
More from Fred Ormerod
coach-avatar Fred Ormerod

Coach, nurse, soldier, enigma.

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Unlock your athletic and aesthetic potential...

This program works on so many levels

Get 2x weekly Glutes and legs for performance
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FAQs
How many weeks in this program?
This is a 9 week program, designed to give you maximum gains without over fatiguing you and to fit in around, or on top of your current training
Is this program for me?
This program is for you if you want to build strength in your lower body. Either for athletic performance or for aesthetic purposes.
The Proof
verified-athlete-avatar Hannah Flemming

Born to run after dogs

Verified Athlete

"I lost 4% body fat in 4 weeks.... Finding myself getting stronger each week means I'm able to focus more on performance"

verified-athlete-avatar Gintare Kunickyte

Closet athlete, full time mum

Verified Athlete

"I'm having fun and moving towards my goals at the same time... Highly recommend!"

verified-athlete-avatar Jess Mackie

Nurse, bona fide strong lass

Verified Athlete

"What I have achieved is far more than general fitness and toning up.... I have achieved so much in such a short time.... I now feel more confident and can't wait to smash even more of my goals"

verified-athlete-avatar Alia Tailor

Ful time mum, full time great bum

Verified Athlete

"I have never felt physically fitter or stronger in my adult life.... I look forward to each session and the strength I gained helped me throughout my pregnancy and thereafter.... I cannot thank Fred enough"

More from Fred Ormerod

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2x weekly Glutes and legs for performance
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