Mixed Strength Routine Ghd Focus

Mixed Strength Routine: GHD Focus

Class Overview

This 60-minute structured group fitness class focuses on enhancing strength using the Glute Ham Developer (GHD). Participants will work on improving their core and posterior chain strength through targeted exercises. The session includes a warm-up, main workout, and cooldown, with modifications for beginner, intermediate, and advanced levels.

Warm-Up (10 Minutes)

Objective: Increase heart rate and prepare muscles for the workout.

1. Dynamic Stretching (5 minutes)

   • Arm Circles: 1 minute
   • Leg Swings: 1 minute per leg
   • Torso Twists: 1 minute
   • High Knees: 1 minute
   • Butt Kickers: 1 minute

2. Mobility Drills (5 minutes)

   • Cat-Cow Stretch: 1 minute
   • World's Greatest Stretch: 2 minutes (1 minute per side)
   • Hip Circles: 1 minute per direction

Main Workout (40 Minutes)

Block 1: GHD Back Extension (20 Minutes)

• Set-Up: Adjust the GHD machine to fit your body.
• Focus: Strengthening the lower back, glutes, and hamstrings.

Sets & Reps:

• Beginner: 3 sets of 8-10 reps
• Intermediate: 4 sets of 10-12 reps
• Advanced: 5 sets of 12-15 reps

Rest Interval: 60-90 seconds between sets

Form Tips:

• Keep your back straight.
• Engage your core and glutes.
• Avoid hyperextending your back.

Block 2: GHD Sit-Up (20 Minutes)

• Set-Up: Secure feet in the GHD machine.
• Focus: Core strength and stability.

Sets & Reps:

• Beginner: 3 sets of 10-12 reps
• Intermediate: 4 sets of 15-18 reps
• Advanced: 5 sets of 20-25 reps

Rest Interval: 60-90 seconds between sets

Form Tips:

• Keep your core engaged.
• Control the movement on the way down.
• Avoid pulling your neck forward.

Cooldown (10 Minutes)

Objective: Lower heart rate and stretch muscles to aid recovery.

1. Static Stretching (5 minutes)

   • Hamstring Stretch: 1 minute per leg
   • Quad Stretch: 1 minute per leg
   • Seated Forward Bend: 1 minute

2. Breathing Exercises (5 minutes)

   • Deep Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. Repeat for 5 minutes.

This mixed strength routine using the GHD machine will help improve your core and posterior chain strength, with options to tailor the intensity to your fitness level. Remember to stay hydrated and listen to your body during the workout.

Like anything new or established, be sure to consult a health professional before undertaking a new workout regime. We take no responsibility for any injuries caused by you trying this workout.

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