Connor Storrie shares his daily workout routine

Connor Storrie’s glute-centric routine has drawn fresh attention as Season 2 of *Heated Rivalry* films in Toronto, with fans replicating the actor’s elevated squats to chase the same athletic shape seen on HBO Max. The 26-year-old balances 14-hour shooting days with short, focused sessions that prioritize depth over load, proving the program works within an actor’s unpredictable calendar.

Early roots in gymnastics

Storrie’s teenage years as a competitive gymnast in Odessa, Texas gave him hip mobility and core stability that still anchor his lifts. Those skills let him reach full depth in squats without rounding, a detail viewers notice in the show’s locker-room scenes.

His parents, both bodybuilders, kept protein-forward meals on the table long before the role required it. The household habit removed the need for any crash diet once cameras started rolling.

Because the foundation was already in place, Storrie treats training as maintenance rather than transformation. That approach keeps the program sustainable across back-to-back production blocks.

Current schedule during filming

While shooting in Toronto, Storrie trains five days a week, resting only when night shoots or travel force the issue. Sessions rarely exceed 45 minutes, a limit set by call times and the four-security-guard detail now required at hotel gyms.

Lower-body days fall on Monday, Wednesday, and Friday, each built around compound movements that hit the glutes from multiple angles. Upper-body or mobility work fills Tuesday and Thursday, keeping overall volume in check.

Co-star Hudson Williams has joked about the results, telling Men’s Health he wants “to get as big as Connor was in season one.” Their shared hotel workouts have become a running production talking point.

Signature squat variation

The move that went viral in a December 2025 GQ clip is an elevated sumo squat performed with heels on weight plates. The elevation shifts emphasis to the glute medius while the wide stance deepens range.

Storrie performs three to five sets of eight to 15 reps, pausing two seconds at the bottom before driving through the heels. Load stays moderate so tempo stays controlled and joints stay safe.

Fans on TikTok have copied the setup using stair risers or thick books, proving the exercise needs little equipment beyond a dumbbell or kettlebell.

Full lower-body circuit

After the squat variation, Storrie moves through hip thrusts, single-leg Romanian deadlifts, and Bulgarian split squats. Each exercise receives four sets of ten, with 60-second rests that keep heart rate elevated.

Banded lateral walks close the session, targeting the glute medius again to maintain hip stability for on-ice choreography. The circuit finishes in under 40 minutes, fitting between hair-and-makeup calls.

Storrie credits the short rest periods for the metabolic benefit that keeps body-fat low without additional cardio.

Upper-body and mobility days

Tuesday and Thursday sessions focus on pulling strength and shoulder health. Pull-ups, dumbbell rows, and face pulls balance the heavy anterior loading from hockey stance work.

Ten minutes of hip and thoracic mobility follow every workout, a habit retained from gymnastics warm-ups. The routine prevents the tightness that often accompanies prolonged squatting.

Storrie skips direct arm isolation, noting that carrying hockey gear and performing fight choreography already taxes the upper body.

Nutrition without elimination

Storrie aims for roughly one gram of protein per pound of body weight, sourced from lean beef, Greek yogurt, and whey shakes. No macronutrient is off-limits; he simply adjusts portions around call times.

During night shoots he keeps a cooler of turkey roll-ups and apples in his trailer, avoiding the craft-services pastries that circulate on set. The strategy prevents energy crashes without requiring special ordering.

Cheat meals stay casual—Toronto food trucks after wrap—because rigid rules tend to break during six-day shooting weeks.

Recent Toronto sightings

Page Six documented Storrie’s September 2026 workouts at the Shangri-La hotel gym, where four security guards managed fan traffic. The added logistics have not altered the routine’s length or intensity.

Harper’s Bazaar noted that Williams often joins these sessions, turning the hotel gym into an informal writers-room for on-set banter. The camaraderie keeps training consistent even when schedules fracture.

Both actors have mentioned that the shared space also lets them rehearse blocking for upcoming fight scenes, merging fitness with script work.

Fan replication trends

Since the GQ video surfaced, searches for “Connor Storrie workout” have spiked, and fitness accounts now post heel-elevated squat tutorials tagged with the actor’s name. Most replicate the three-day split rather than the full five-day schedule.

Women’s Health reported that home-gym users appreciate the minimal equipment list: one dumbbell, a set of bands, and a sturdy platform for heel elevation. The low barrier matches busy non-actor calendars.

Trainers note that the controlled tempo reduces injury risk for beginners who lack gymnastics background, broadening the appeal beyond the show’s core demographic.

Production impact on routine

Season 2’s expanded skating sequences require extra hip mobility, so Storrie added extra glute bridges on rest days. The adjustment keeps on-ice performance sharp without extending gym time.

Directors have scheduled weight-room scenes around his actual lifts, turning the workout into set dressing rather than an after-hours obligation. The overlap saves both time and continuity headaches.

Storrie says the routine will stay largely unchanged once cameras stop, because the schedule already fits his post-production promotional circuit.

Looking ahead

As *Heated Rivalry* moves into its second season, Storrie’s 45-minute template offers a practical model for anyone balancing irregular hours with physique goals. The emphasis on depth, controlled tempo, and recovery may outlast the show’s current hype cycle.