Stretch and Roll Out:
Complete 3-5 rounds of each circuit. Rest up to 1 minute between rounds and 1-2 minutes between circuits.
5-12 reps per side Backward Rotational and Front Cross Lunges
8-12 reps per side Single Leg Glute Bridge Off Box
8-15 reps per side Side Lunges
15-20 reps Reverse Hypers
Stretch and Roll Out:
NOTES: These workouts will help strengthen your glutes for more power when riding and less pain in your hips, low back and knees. Use weights to advance the lunges and use a hold at the top of the glute bridges and hypers to make them harder.
Backward Rotational and Front Cross Lunges – 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 Bridges 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.
Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing and repeat on the same side. Add weight to make the move more challenging.
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.