25/08/2026
Velocity Forge is a full body strength and conditioning session combining moderate rep resistance training, glute focused unilateral work, core training and short sprint efforts to develop strength, muscle, trunk control and athletic conditioning.
✓ Strength and muscle: Most compound work sits around 6 to 12 reps, a well established range for developing strength and hypertrophy when sets are performed with sufficient effort.
✓ Glute development: Step ups, back extensions and hip abductions combine heavier hip extension with unilateral and higher rep accessory work, giving the glutes several different loading patterns.
✓ Upper body balance: Pulldowns, rows and rear delt work provide pulling volume alongside shoulder pressing, curls and triceps work.
✓ Athletic conditioning: Short sprint intervals can improve both aerobic and anaerobic performance, making the sprint component useful beyond simply burning calories.
✓ Core stability: Hanging knee raises and Pallof presses train the trunk through both movement and resistance to movement; research supports core training for improvements in several measures of physical performance.
✓ Efficient structure: The programme moves from demanding compound exercises into targeted accessories and finishes with higher rep work, allowing the major lifts to receive priority before fatigue accumulates.
References 📚
✓ American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009.
https://pubmed.ncbi.nlm.nih.gov/19204579/
✓ Hall E, et al. Sprint interval training and physical performance: systematic review and meta analysis. 2022.
https://pubmed.ncbi.nlm.nih.gov/36165995/
✓ Boullosa D, et al. Effects of short sprint interval training on aerobic and anaerobic performance: systematic review and meta analysis. 2022.
https://pubmed.ncbi.nlm.nih.gov/35090181/
✓ Rodríguez Perea Á, et al. Core training and physical performance: systematic review and meta analysis. 2023.
https://pubmed.ncbi.nlm.nih.gov/37867742/
22/08/2026
This programme can help grow and strengthen your glutes because it trains them through several complementary movement patterns, including squats, glute bridges, hip thrusts, Romanian deadlifts, lunges and leg presses.
These exercises repeatedly load hip extension and challenge the gluteus maximus at different joint positions, providing the mechanical tension required for muscle growth. Research shows that both squats and hip thrusts can produce meaningful and similar gluteal growth, while squats may also develop more of the surrounding thigh musculature ("Plotkin et al., 2023").
(https://pubmed.ncbi.nlm.nih.gov/37461495/)
A systematic review also identified squats, hip thrusts, deadlifts and lunges as exercises capable of producing high gluteus maximus activation ("Neto et al., 2020").
(https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/)
By completing the programme consistently and gradually increasing the load or repetitions when your technique remains controlled, you give the glutes a progressively stronger training stimulus, which supports improvements in both muscle size and strength over time ("Pelland et al., 2026" l).
(https://pubmed.ncbi.nlm.nih.gov/41343037/)
22/08/2026