Butt Archives Page 4 of 5 | Redefining Strength

Using The Eccentric Back And Butt Workout

by Cori Lefkowith | Dec 14, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

WORKOUT

Complete 3-5 rounds of each circuit. The goal of this workout is to slow down the tempo of your reps. Rest up to a minute and a half between rounds and up to 2 minutes between circuits.

CIRCUIT #1:
8-15 reps per side 5 Count Single Leg Deadlift
5-15 reps 5 Count Pull Up

CIRCUIT #2:
10-20 reps per side 5 Count SB Get Up Bridge
10-20 reps 5 Count Cobra

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps
Chest
Wrist/Forearms

NOTES:

Air on the side of taking more rest instead of having to rest during an exercise or rush through the rep because you are fatigued.

Keep the slow tempo of your reps even if that means you have to do fewer reps than normal or lighter weight than normal.

EXERCISE DESCRIPTIONS:

5 Count Single Leg Deadlift – For this move, you can hold dumbbells or kettlebells in each hand. You can also hold a single bell to make the move easier. Beginners should start with bodyweight. Use a weight that challenges you, but remember you may need to go lighter to start since you are slowing down the tempo. Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Take 5 seconds to hinge over. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. Remember to lower down for a 5 count. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Come up quickly. Try not to tap the other foot down at all or at least not till you are fulling standing. Then slowly lower back down, taking 5 seconds to hinge over. Complete all reps on one side before switching to the other leg.

5 Count Pull Up – Hang from the bar with your palms facing away (you may also sub in chin ups or a neutral grip pull up). Press your chest out and draw your shoulder blades down and back. Then pull your chin up above the bar. Once your chin reaches above the bar, take 5 seconds to lower back down. Go as slowly as you can to straighten your arms. Do not kip or swing to pull back up quickly. Then again take 5 seconds to lower back down. Beginners may want to do an assisted pull up (band, machine or feet) or a jumping pull up. To do a jumping pull up, hang from the bar with your feet on the ground. Then use your legs and jump your chin up above the bar. Once at the top of the pull up, slowly lower down for a 5 count. Then jump right back up to the top of the pull up.

5 Count SB Get Up Bridge – Starting on your right side, sit on the ground with your left hand right behind you on the ground and your left leg out straight. Your right arm will be wrapped over a sandbag on your shoulder (beginners may start with no weight) and your right knee will be bent with your right foot flat on the ground. Do not bring your right foot in too close to your butt. Driving through your right foot, left heel and left hand, raise your hips up toward the ceiling. Keep your core tight and bridge up as high as you can. Try to get your body into a nice straight line. Squeeze your glutes and make sure your right heel stays down. Try not to press too much off of your left hand or you will push yourself forward and put more strain on your shoulder and less on your glutes. Hold for a second at the top and then take 5 second to lower back down to the ground. Only advanced exercisers who can maintain that slow pace should add weight. If weight is used for the bridge, hold a sandbag on your shoulder. Complete all reps on one side before switching.

5 Count Cobra – Lie face down on the ground with your arms down by your sides and your legs straight out. Your palms should be facing up. Then lift your chest up as high off the ground as you can, pinching your shoulder blades down and back. Keep your head in line with your spine as you lift. Squeeze your glutes so you don’t feel this straining your low back. Hold for a second at the top, keeping your chest as high off the ground as possible, then slower lower down, counting to 5. More advanced exercisers may want to hold light weights in their hands. Do not let your shoulders shrug. Make sure that you move slowly controlling your decent.

Stronger Legs For Cycling

by Cori Lefkowith | Dec 9, 2013

WARM UP
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

WORKOUT
Complete 3-5 rounds of each circuit. Rest up to 1 minute between rounds and 1-2 minutes between circuits.

CIRCUIT #1:
5-12 reps per side Backward Rotational and Front Cross Lunges
8-12 reps per side Single Leg Glute Bridge Off Box

CIRCUIT #2:
8-15 reps per side Side Lunges
15-20 reps Reverse Hypers

COOL DOWN
Stretch and Roll Out:
Feet
Shins
Calves
IT Bands
Hips/Glutes
Groin
Quads
Hamstrings

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.

EXERCISE DESCRIPTIONS:
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.

The 10-7-3-1 Deadlift Workout

by Cori Lefkowith | Dec 7, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

WORKOUT

Before you begin the 10-7-3-1 rounds, do a round or two of lighter back squats for 10 reps. Then complete 3 rounds of Circuit #1 with 1-2 minutes rest in between each round.

After completing Circuit #1, rest 2-3 minutes then begin Circuit #2. Complete 3-5 rounds, resting 30 seconds to 1 minute between rounds.

CIRCUIT #1:
10-7-3-1 Deadlift (Sumo or Conventional)

CIRCUIT #2:
8-12 reps per side Single Leg Deadlift
8-12 reps per side Side Lunges
8-12 reps per side Single Leg Glute Bridges Off Box

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
IT Bands
Back/Traps

NOTES:

These workouts are all for advanced lifters who can maintain good lifting form. When you first start out, use a light weight that allows you to maintain perfect form through all the reps. The sumo deadlift is described below but Conventional can be used.

For 10-7-3-1 rounds, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep and enough rest between rounds. You want to pick a weight that challenges you for the 10 reps. You will then proceed to use the little rest to help you complete a total of 21 reps with a weight you didn’t feel like you could do much more than 10 reps with. Beginners, who know correct form, start light for the first round and work up as they feel more comfortable until they are using a weight where they may even fail before the one rep.

EXERCISE DESCRIPTIONS:
Sumo Deadlift – Set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs or use a barbell pulled right up to your shins. If you use kettlebells, they should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle or barbell and keep your arms straight as you sink into a wide squat. Pull the kettlebells/barbell off the ground and stand up nice and tall. You almost want to pull up and back so that you don’t lean or fall forward. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s)/barbell back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean too far forward. And make sure you sink your butt. This is not a straight leg pull.

Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.

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. Complete all reps on one side before switching.

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.

The Towel Glute and Hamstring Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Low Back

WORKOUT

Complete 3-5 rounds of each circuit. Rest no more than 60 seconds between rounds and no more than 2 minutes between circuits.

CIRCUIT #1:
10-15 reps each side Side Lunge
15-20 reps Self-Resisted Hamstring Curl

CIRCUIT #2:
10-15 reps each side Curtsy Lunge
10-15 reps Glute Bridge with Curl

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Low Back

NOTES:

Beginners may need to do the moves without the towels as they fatigue. Also, sliders (Valslides) may be used instead if you have a carpet.

EXERCISE DESCRIPTIONS:

Side Lunge – Please be careful the first time you try this lunge as it is easy to go too far out and not be able to get back up since there is no traction. To do this move, place the towel under one foot. Slide that foot out to the side, sitting back into the lunge. Then to stand back up, drive through the foot not on the towel. Do not allow yourself to go forward. Make sure to really sit back and then up drive off the heel. Keep your chest up and back flat as you lunge.

Self-Resisted Hamstring Curl – Lie on your stomach. Bend your knees to 90 degrees with your feet up toward the ceiling. Place a towel between your flexed feet and then reach behind your back and hold the towel with one or both hands. Pull the towel toward your back, pulling your feet in toward your butt. Resisted the pull with your feet. Once you pull your feet in to your butt, start to pull back out with your feet. Resist your feet going back to the start by pulling on the towel with your hands. You should feel your hamstrings working to resist the pull of your arms. Move slowly to make your hamstrings really work.
Curtsy Lunge – Stand with your feet together. Place the towel under one foot and slide that foot back and across behind the other foot. Sink into as deep a lunge as you can handle. Make sure to really sit back on that front heel as you reach the other foot back and behind. Keep your chest up. You should feel this in the outside of your front glute. Then driving through that front heel, come back to standing. Pull the back foot forward and across so you are standing with both feet together.
Glute Bridge with Curl – Beginners may need to start with a single leg bridge and curl while more advanced exercisers may do the two-leg bridge and curl. A beginner may want to start with the towel under only one foot and slide out one leg at a time. To perform the two leg curl, place both feet on a towel about hip width apart. Start in the bridge position and slide your feet out. Keep your hips off the ground and your glutes engaged as you slide out. Then curl the heels back in, bringing the hips up again into a glute bridge. Do not let the hips sag toward the ground as you slide out or come back in.

Playground Lower Body Workout

by Cori Lefkowith | Dec 6, 2013

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

WORKOUT

Complete 3-5 rounds of each circuit. Rest 30 seconds to 1 minute between rounds and 2-3 minutes between circuits.

CIRCUIT #1:
8-15 reps each side Lateral Bench Step Ups
8-15 reps each side Power Bench Step Up

CIRCUIT #2:
8-15 reps each side Bench Step Downs
8-15 reps each side Lateral Bench Shuffle

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes

NOTES:

Choose as high a bench as you can manage. The lower the bench the easier it will be. You can also use stairs or any platforms on the playground that are the correct height. This can easily be performed at home or at the gym as well with a box or step.

Because you won’t necessarily add weight, you can challenge yourself even more by doing timed circuits instead. Set a timer for 15 minutes for each circuit and see how many rounds you can do!

EXERCISE DESCRIPTIONS:

Lateral Bench Step Ups – The higher the bench you use, the harder this move will be. Do not use a bench that is too high. If you have to push off the foot on the ground or if you really lean forward to propel yourself up, the bench is too high. Stand with the bench next to your right side. Place your right foot on top of it without rotating toward the bench. Drive up through the heel of the foot on the bench until you are standing on the bench. Drive the left knee up as you lift up onto the box. Then step back down and repeat. Keep your chest up as you drive up. Do not lean forward or let your heel on top of the bench come up. Complete all reps on one side before switching.

Power Bench Step Up – Pick a bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. Place one foot on top of the bench. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete.

Bench Step Downs – Start standing on the bench so that you can step off of it to the side with your left foot. Your right foot will be on 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.

Lateral Bench Shuffle – Pick bench that you can explode up off of that isn’t too high. Beginners should use a lower bench while advanced exercisers will want to use a higher bench but something they can easily step onto. You should be standing facing forward with the bench to one side. You will place your foot laterally on top of it. If the bench is on your right, place your right foot on top. Driving up off the foot on top of the bench, jump up in the air. In the air, switch and land with the other foot on top of the bench, shuffling over the bench and on to the other side. Touch the other toe to the ground and then explode back up, pushing up off the foot on the bench. As you jump up and switch which foot is on the bench, you are shuffling back and forth over the bench. Jump up as high as possible, driving off the foot on the bench to switch and land with the other leg on top of the bench. Keep alternating until all reps are complete. If you can’t move quickly, use a lower bench. If there is no bench that you can go over because they all have backs, you can use a tree stump or a log or even find something to use as a hurdle and do hurdle hops instead of the bench shuffle.