Routine Summary: The Gladiator Flow
This routine is a high-density circuit focused on metabolic conditioning and structural integrity. It is designed to be performed 2-3 times per week to support Skeletal Muscle Mass (SMM) maintenance and metabolic health.
Exercise Mechanics and Weight Strategy
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Swings: Focus on the hip hinge to generate force. Weight: 12-16kg.
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Goblet Squats: Keep the torso upright to minimize lower back stress. Weight: 12-16kg.
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Cross-Body Row: Pull across the body to engage the obliques. Weight: 10-12kg.
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Kettlebell Snatches: Power comes from the hips, not the arm. Weight: 10-12kg.
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Halos & Curls: Focus on controlled tension and range of motion. Weight: 8-10kg.
Personal Performance Log Template
Copy the section below to track your sessions. The ”&” notation in your Ultra Intervals app will allow you to record your specific metrics during the rest intervals.
Ultra Intervals Script: The Gladiator Flow
1x Warm-up
05:00 Kettlebell Halos (Light) & Rest
6x Gladiator Circuit
01:00 Kettlebell Swings 20x12kg & Rest
01:00 Goblet Squats 12x12kg & Rest
01:00 Cross-Body Row 10x12kg (each side) & Rest
01:00 Kettlebell Snatches 8x10kg (each side) & Rest
00:45 Rest
3x Finisher: Arms & Shoulders
01:00 Biceps Curls 12x8kg & Rest
01:00 Overhead Tricep Extension 12x8kg & Rest
1x Cooldown
03:00 Deep Stretching & Rest
Session Log: [Date]
-Target Weight Protocol:
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Power: [Insert kg]
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Upper: [Insert kg]
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Mobility: [Insert kg]
-Performance Tracking: