• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / Uncategorized / Glutes & Pelvic Floor

May 10, 2020, casebelcher, Filed Under: News & Events, Uncategorized

Glutes & Pelvic Floor

Form & Function

Build stronger, more functional and more aesthetic-looking glutes – along with a stronger and more resilient pelvic floor.

Glutes act as the power house of your lower body. They support your posture, tie into your pelvic floor, and optimize your core position and function. Some would argue that your glutes are the most important muscle group when it comes to improving overall performance and athleticism, as well as injury prevention.

Most glutes programs only focus on superficial muscles and don’t take into account the functional importance your glutes play toward a stronger, healthier, and longer lasting body (especially your pelvic floor).

With 4B Fit’s program, we take a deeper, more intelligent approach to building the glutes you want, while optimizing their ability to tie into your pelvic floor, core, and posture.

Join our Monthly Ongoing Program – GLUTES & PF.

SIGN-UP NOW
  • 3 days a week glutes & pelvic floor program: Includes warm-ups, activation, “LIFT & BURN” sections, and cool downs each day.
  • 2 extra cardio “LIFT/BURN combo days coming in Jan. 2021
  • Program accessed via our workout delivery app – With demo videos, workout tracking, coaching tips and support
  • Workouts can be done in addition to, or as a substitute for your current fitness regimen.
  • FB Live Yoga once a month
  • FB Live Classes 3 days/week – M/W/F (in our private group)
  • Community Support via private Facebook group
  • Monthly/Bi-Monthly In-gym (at 4Barrel Fitness) Meet-ups/Workouts

Info You Should Know:

  • This program can be completed at home or in the gym.
  • Minimal equipment needed, listed below:
    • A pair of dumbbells, something between 10-35#
    • A heavier single DB/KB something between 45 & 75#
    • A resistance band: Any will work, but I suggest the Better Band and getting medium-strong strength for our “Activation” portion. (discount code: Renee10)
    • A chair, bench or short box 16-20″ for Hip Thrusts & box jumps/step-ups.
    • Optional: a yoga tune up ball (can also use a small soccer/kids ball or rolled up towel for knee squeezes)
    • Optional: barbell & plates to increase weight for hip thrusts (can still get a great workout w/ tempo reps & single dumbbells)

Program Details:

Program cost: $59 month-to-month

  • Can cancel or hold the program anytime.
  • Once in the program, will have access to periodic program-specific nutrition challenges. Enrollment optional. Additional fee required.
Sign-up for the Monthly Ongoing Program

Reader Interactions

Comments

  1. Suzannah Rostek says

    July 22, 2020 at 1:05 pm

    How long typically are the workouts with this program?

    Reply
    • casebelcher says

      July 23, 2020 at 12:44 pm

      Hey Suzannah – Workouts are typically 45min most days. Occasionally they may take 10-15 min longer.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds