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Great Glute Workout from Brooke Ence to Build that Booty (& More)

Resilient, relentless and real, Brooke Ence is a Utah native and elite CrossFit athlete who slays PRs with a smile. Brooke, raised by two hard-working and driven parents, grew up doing gymnastics, softball and swimming alongside her three older siblings.

A former professional dancer, Brooke Ence made waves after qualifying for the 2015 Reebok CrossFit Games after just her second regional competition. During her rookie appearance at the Games that year, she wowed the crowd with two first-place finishes (Snatch Speed Ladder and Clean and Jerk), ultimately finishing 14th overall.

Brooke: “Session 1 from Tuesday this week:

•Heavy “Good Mornings” (i did 135#) super set with Strict T2B

•Single leg / arm Kettlebell RDL

•Heavy Back Squats”

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And some motivation from this top CrossFit Games athlete…

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Brooke Ence Destroys 111 kg Clean and Jerk

WORKOUTS AND TRAINING TIPS FROM BROOKE ENCE

Brooke’s built a following for her reputation as an elite competitor and her passion for inspiring others to achieve their goals. Check out these workouts and training tips from her and update your performance both in and out of the Box.

LEG DAY FINISHER

Grab a buddy and try this interval style Metcon to finish off your leg day the right way!

4 Rounds

  • 30 Second Wall Sit w DBs 35/20lbs
  • 20 DB Reverse Stepping Lunge
  • 10 DB Thruster
  • 10 Burpees

Rest 90 seconds between rounds.

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THE 1 1/4 FRONT SQUAT

The 1 1/4 is a killer way to build strength. This exercise will help with building positional strength, increase muscular tension and hypertrophy AND it will increase your rebound potential.

Performing this exercise at a controlled TEMPO : Hypertrophy , Positional Strength, Alignment.

Performing this exercise with SPEED: Increased rebound and elasticity directly transferring to the Clean, Snatch and Squat

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ACCESSORY SESSION

Some rehab / accessory work to finish out session 1 yesterday

  • 5 Rounds for Quality: BAREFOOT
  • 10 DB OH Cossack Squats
  • 50ft Duck Wall
  • 10 alternating single leg deck squats
  • 10 wall squats ( not pictured )
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Give it a go and let us know how you got on.

BUTT AND CORE WORKOUT

Butt stuff + Core – Talking “ 1 1/4” reps … you probably see these mostly during back squats and front squats but you can incorporate this type of movement into most exercises you see in the gym. More time under tension = stronger/ bigger muscle belly

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BROOKE ENCE’S FAVOURITE SQUAT WARM UP

My favorite SQUAT warmup:

  • Squat down below parallel and perform 10 external/ internal rotations each leg.
  • You can use your hand to apply pressure on your knee during the external rotation.

GOAL?? Try and stay in the squat and continue to sink deeper into your hip and ankle flexion without standing up.

Next: perform 10 thoracic rotations each direction.

Reach toward the ceiling and then take that same elbow and try to touch the floor with it. The goal here is to start the warm up and stay in your squat position until all reps are completed, after your very last thoracic rotation.

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BROOKE ENCE WORKOUT

Goblet squat jumps

Dumbbell Speed reverse lunge

Seated good morning with tempo

Flute bridge with tempo

Lateral monster walks

:30/:30 for 5 rounds of each:

  • Burpee
  • Wallball
  • Double under
  • Row
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CONDITIONING WORKOUT

10min AMRAP of:

  • 7 t2b
  • 7 hspu
  • 7 pull up
  • 7 ring dip
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TEMPO RING DIPS

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OLYMPIC WEIGHTLIFTING SESSION AND WORKOUT

  • 3 position Power Clean
  • 3×2 – 50/55/60 %

Rest :90 between

  • 3 position Clean Pull
  • 3×2 – 65/70/75 %

Rest :90 between

Metcon:

7 rounds of:

  • 7 hang squat cleans 115/75#
  • 7 burpee over bar
  • Assault bike 10/6 cal

“Someone was on the bike , hence why I stopped after the burpees ?. But you get the idea”

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PULL UP PROGRESSION

Ideal progression of the pull up:

  • Assisted strict pull up
  • Unassisted strict pull up

Then we add some “High Skill” progression of the pull up :

  • Kipping pull up
  • Butterfly pull up

Here is the thing about CrossFit, we have so many progressions and substitutions for both basic and high skill movements. I believe it is important to stress the basics and never hold someone back from a skill they really want to learn and perfect. No, crossfit is not all about kipping; yes we preach that “functional movements performed at high Intensity” is the quickest way to results.

However, there is always a bigger plan in mind than just the metabolic conditioning that you might see people posting.

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