Try Connor Storrie’s workout: routine secrets trending now
Connor Storrie’s workout has become the default reference for anyone chasing the on-screen glutes that drove half the conversation around *Heated Rivalry* last winter. The HBO Max series turned his lower-body routine into public property, and viewers still want the exact moves that produced the “hockey butt” visible in every explicit scene. Storrie has answered that demand with a short, equipment-light circuit he can run between takes in Toronto hotel gyms.
Early athletic foundation
Storrie trained in competitive gymnastics through high school in Odessa, Texas, which gave him the hip mobility and posterior-chain strength most lifters never develop. His parents, both former bodybuilders, kept a squat rack in the garage and stressed consistency over volume. That background still shapes every session he films today.
Instead of long programs built for off-season athletes, he favors three-to-five short workouts that slot between fourteen-hour shoot days. Sessions rarely exceed forty minutes because travel and call times dictate the schedule. The same discipline shows up in his nutrition: roughly one gram of protein per pound of body weight from lean meats, Greek yogurt, and whey, without crash diets or extreme cuts.
Those habits traveled with him to Toronto for Season 2. Crew members spotted him at the Shangri-La gym flanked by four security guards, still hitting the same template he used before the first season premiered.
Signature lower-body move
The centerpiece is the elevated dumbbell squat. He places his heels on weight plates or blocks, drops into a full-depth squat, then drives up with a deliberate two-second tempo. The elevation shifts emphasis onto the glutes rather than the quads, which explains the shape fans noticed on screen.
Storrie performs three to four sets of eight to ten reps, resting ninety seconds between rounds. He keeps the load moderate so depth never suffers. Co-star Hudson Williams has joked that the resulting silhouette is “the fattest butt I’ve ever seen on a man,” a line that immediately turned into TikTok soundbites.
Because the movement requires only a pair of dumbbells and two small plates, it works in cramped hotel corners or the corner of a soundstage. That portability is why the variation spread so quickly among viewers trying to copy the look at home.
Accessory circuit structure
After the squats, Storrie moves through a four-exercise circuit that targets the glutes from different angles. He starts with barbell hip thrusts, pausing two seconds at the top for a hard squeeze. Next come banded lateral walks that keep tension on the outer glutes even during rest periods.
Single-leg Romanian deadlifts follow, performed with a light kettlebell to reinforce unilateral stability. The circuit closes with body-weight glute bridges done for higher reps to finish with a pump. He runs the round three times, resting only as long as it takes to change positions.
The entire finisher takes roughly twelve minutes. Williams has admitted he sometimes joins for the lateral walks but skips the hip thrusts because his own program leans upper-body. Their contrasting styles still share the same hotel space, turning rest days into informal coaching sessions.
Nutrition without extremes
Storrie keeps protein intake steady rather than cycling calories. He aims for one gram per pound of body weight, sourced mostly from chicken, turkey, egg whites, and whey isolate. Greek yogurt serves as the late-night snack that satisfies both macros and appetite.
Carbohydrates stay moderate on training days to fuel the high-volume lower-body work. On off days he drops the starches but never eliminates them entirely. The approach avoids the metabolic damage common in actors who cut too aggressively between seasons.
Fans tracking his grocery runs on social media have noted the consistent rotation of the same five or six staples. That repetition removes decision fatigue when schedules change overnight.
Equipment portability
Everything Storrie uses fits in a single gym bag. Two adjustable dumbbells, a kettlebell, a resistance band, and a bar pad for hip thrusts cover the full menu. Hotel gyms rarely stock all four items, so he packs them even when the production provides trainers.
The band is the most frequently deployed tool on set. Between lighting setups he can loop it around his knees and fire off twenty lateral steps without drawing attention. The low profile keeps security relaxed and keeps the glutes activated during long static days.
Because the kit is minimal, viewers at home can replicate the session with less than two hundred dollars in gear. That accessibility has driven the steady climb of #ConnorStorrieWorkout clips on TikTok since the Season 1 finale.
Co-star training contrast
Williams trains with more upper-body volume and longer sessions that include dragon flags and weighted pull-ups. He has publicly stated he wants to match Storrie’s size for Season 2, adding roughly ten pounds of muscle. The friendly rivalry keeps both actors accountable without turning the gym into competition.
They still swap notes on recovery. Storrie favors shorter, more frequent sessions; Williams prefers one longer block. The difference shows on screen in the way their physiques complement rather than mirror each other.
That contrast has become its own subplot among viewers who debate which routine produces faster visible change. Storrie’s camp points to the glute emphasis; Williams’s camp highlights overall mass. Both camps agree the shared discipline is what matters most.
Fan recreations and metrics
Within weeks of the GQ clip where Storrie demonstrated the elevated squat, thousands of users posted their own attempts. Most kept the heel elevation and the controlled tempo, confirming the move’s simplicity. Some added pauses at the bottom to increase time under tension.
Page Six documented a spike in resistance-band sales at New York sporting-goods stores the same week the segment aired. Trainers at Equinox locations in Los Angeles reported new clients requesting “the Storrie circuit” by name.
The trend shows no sign of fading. Season 2 filming updates keep resurfacing on Instagram, and every new behind-the-scenes photo restarts the conversation about which move viewers will try next.
Current Toronto schedule
Storrie is currently filming night shoots for Season 2 and trains between 2 p.m. and 4 p.m. most days. The hotel gym is reserved for cast and crew, so he works around lighting calls rather than peak tourist hours. Security presence remains visible but low-key.
His routine has stayed consistent despite the change in time zones and weather. The elevated squats still open every session, followed by the same circuit. Only the rest intervals have shortened to accommodate the tighter call-sheet windows.
Williams joins when their schedules overlap, usually once or twice a week. The shared space has become an unofficial writers-room for workout tweaks that later appear in fan edits.
Looking ahead
Storrie’s approach proves that the physique driving *Heated Rivalry* discussions does not require a full-time trainer or expensive facility. The same four moves, performed with focus and consistency, remain available to anyone with a pair of dumbbells and a band. As long as the show keeps airing new episodes, viewers will keep testing whether those moves can deliver the same result off-screen.
