Sexy Glutes with a Side of Hip Stability Week 2!

Movement of the Week!

How are those New Year’s Res going?  Are you still focused or are you falling off the wagon?  It is time for Glute Week 2!  If you haven’t mastered Week 1 go back to Week 1 ;).

This series requires nothing but a mat and is great used in combo with Week 1 Series or alone before a workout to wake up the hips.

Follow this vid or the photo series below~

  1. Start in hooklying position (lying on your back with feet and knees hip width apart and feet flat on the ground), lift the toes off the ground (flex the feet).  Lift the hips off the ground using the glutes.  Hold for 30 seconds.  Tap into those glutes and feel if one is stronger than the other, if so try to even them out.IMG_7299
  2. Move into active bridges, still keep those toes up, complete 20.IMG_7301 IMG_7300
  3. Hope the hips up in the starting position, still keep those toes up and complete 20 alternating kick outs.  Kick outs should be straight out from the knee not up to the sky.  This exercise is great because it helps promote unilateral glute stability.IMG_7303 IMG_7302
  4. Repeat 1-3 for a total of 3 rounds.

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