SilverBack Barbell Club

9 blocks60–75 min

HINGE & HAUL — GLUTES + BACK

Glute strength, posterior-chain control, heavy rowing strength, and upper-back volume.

Warm-Up

2 rounds

  • Jump Rope60
  • Glute Bridge12
  • 90/90 Hip Flow5/side
  • Band Pull-Apart15
  • Band Thoracic Extension8
  • Hamstring Walkout6

Movement Prep

2 rounds

  • Bodyweight Hip Thrust10
  • Frog Pump15
  • Seated DB Good Morning8
  • Scap Pull-Up8

Explosive Prep

4 rounds · Rest 45–60s

  • Kettlebell Swing8
  • Broad Jump2

Primary Glute Strength

5 sets · Rest 90–120s

  • Barbell Hip Thrust6 · 2 RIR

Primary Back Strength

5 sets · Rest 90–120s

  • Trap Bar Bent-Over Row6–8 · 2 RIR

Glute Accessory

3 sets · Rest 60–75s

  • Cable Pull-Through10–12

Back Accessory Pair

3 sets · Rest 60s

  • Straight-Arm Pulldown10–12
  • Dumbbell Reverse Fly12–15

Glute Volume

3 sets · Rest 45–60s

  • Hip Abductor Machine15–20

Warm-Down & Mobility

2 rounds

  • Figure-Four Glute Stretch30s/side
  • 90/90 Hip Flow5/side
  • Hamstring Stretch30s/side
  • Dead Hang30s
  • Band Thoracic Extension8

We run these sessions in 3-2-1 Log.