Stretch and Roll Out:
Complete 1 round of the circuit below.
10 reps each side Fire Hydrants
10 reps each side Donkey Kicks
Complete 3-5 rounds of each of the circuits below. Rest up to 1 minute between rounds. Rest up to 2 minutes between circuits.
8-12 reps each side Backward Rotational to Front Cross Lunge
8-12 reps each side Single Leg Glute Bridge Off Box
8-12 reps each side Step Downs
15-20 reps each side Reverse Hypers
Perform 5-8 rounds of the exercise below.
20 seconds Kettlebell Swings
40 seconds Rest
Stretch and Roll Out:
Many of these moves do not need weight to be progressed. Often going slower and/or holding longer at the top can make them harder and activate more muscle fibers. Do not rush through these moves.
Fire Hydrants – Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet. Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift. Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.
Donkey Kicks – Keep the knee bent close to 90 and keep the foot flexed as you kick one leg back and drive the heel up toward the ceiling. Don’t let the low back arch. Make sure that as you lift you are squeezing the glute of the leg you are raising. Also make sure the foot is driving straight up to the ceiling. And do not let your elbows bend to get the leg higher. Hold at the top and squeeze the glute then lower and repeat. Make sure you are driving straight back and that the knee of the raised leg isn’t flaring in or out.
Backward Rotational to Front Cross Lunge – This move is two lunges, one opening back and the other lunging forward and across. One rep is both the open back lunge and the front cross lunge. For the backward lunge, you will lunge toward “5″ on the clock with your right foot. Your right foot, when you step back, will be perpendicular to your left foot, which is pointing toward “12.” Push your butt back and sink into a lunge, bending the right knee while keeping the left leg straight. Do not let the right heel come up. Keep your chest up and sit your butt backward. Driving off your right heel, push back to standing. Make sure that your left toe doesn’t rotate but continues to point toward “12.” Also make sure your left leg does not bend.Once you push back to standing, you are going to take your right foot and step forward and across. Beginners will need to pause between lunges while more advanced exercisers will go right from one to the other. For the front cross lunge, lunge forward and across toward about “10″ on the clock with your right foot. Pivot your right foot so that your feet are perpendicular. Sink down into a lunge, bending both knees. Make sure your right heel stays down as you lunge. Then drive off your right heel to come back to standing and repeat going into the backward rotational lunge. Front load, holding a weight at your chest to advance the move.
Single Leg Glute Bridge Off Box – Beginners should do a single leg bridge from the ground or even a two leg bridge if they can’t get their hips up as high with the single leg bridge. Intermediate exercisers may want to do a two leg glute bridge with their heels up on the box. The single leg glute bridge off the box is an advanced progression. To do the glute bridge off the box, place your heels on the box. Your butt should be right against the box. Bend your arms to 90 degrees with just your upper arm on the ground. Lift one leg up and point the toe toward the ceiling. Do not bend that leg or use it to help you bridge up. Drive through the heel on the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Hold for a second or two and then lower down. Complete all reps on one side before switching.
Step Downs – Start standing on the bench or box so that you can step off of it to the side with your left foot. Your right foot will be near the edge of the bench as if you are going to step down onto your left foot. Slowly hinge forward, keeping your back flat. Push your butt back as you bend your right knee, dropping your left foot toward the ground. Do not touch your left foot down. Once you go as low as you can, drive right back up to standing. Do not do more than touch your left toe down. You don’t want to be able to push off your left foot at all. Make sure you are only driving through your right heel and not using your left foot on the ground.
Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.
Kettlebell Swings –Set the kettlebell down on the ground and slightly in front of you. Place your hands on the handle. Hinge over, bending your knees slightly and pushing your butt back as you lean forward. Keep your back flat. Then hike the kettlebell back between your legs like you would a football. Pull it back and up between your legs. Then squeeze your glutes and drive your hips forward as you stand up nice and tall. Pop your hips forward and propel the kettlebell up. Do not worry how high it goes. It shouldn’t go higher than your shoulders. Keep your glutes tight and wait for your forearms to connect with your hips before you hinge back over and bring the kettlebell back. The kettlebell should drive the movement. Do not lean forward and hinge over before the kettlebell comes back down. You want to maintain the connection between your hips and forearms to protect your low back. Also, don’t allow the kettlebell to sink low between your legs. You want the kettlebell up close to your crotch. Move quickly with the swings. When done with the 40 seconds, place the kettlebell back on the ground. Use as heavy a weight as you can handle.