The 5-Minute Booty Band Activation Series

The 5-Minute Booty Band Activation Series

Grab a booty band and get those glutes, and even your abs, firing with this activation series!

Really focus on what you feel working as you go through this 5-minute burner.

Because this burner isn’t about adding more resistance or heavy weights – it’s about creating that pump or “burn.”

You want to use it to improve your mind-body connection before your run, ride or lift so you can quickly and efficiently recruit the right muscles to work when you need!

Because if we aren’t recruiting the correct muscles, we can end up compensating and overloading muscles not meant to carry the full load. And this is what leads to injury.

So if you want to prevent low back, hip, knee and even ankle pain, include a quick glute activation series before your workout!

Just remember…don’t just rush through the movements! Feel those glutes and abs working and focus on feeling that BURN!

The 5-Minute Booty Band Activation Series

Complete 2 rounds through the series, working for 30 seconds on each move. Do not rest between moves or rounds.

SERIES:
30 seconds Booty Band Wall Sit
30 seconds Booty Band Skater Walks Forward/Backward
30 seconds Glute Bridges
30 seconds Plank Lateral Taps
30 seconds Abduction Toe Touches

ENJOY!

If you need more glute activation series, check out my Booty Burner Program!

The Prevent Lower Back Pain Workout

The Prevent Lower Back Pain Workout

If you want to stay injury free, it isn’t enough to just rest and then return to your normal routine.

You’ve got to CORRECT the problem that caused the pain to occur aka address the movement distortions, compensations and imbalances that lead to the overload.

And in the case of our lower backs, this is generally tight hip flexors, an immobile spine, overstretched hamstrings and weak abs and glutes.

This is why you need a 3 step approach to improving your movement patterns as well as your mobility and stability so you can prevent the pain from reoccurring – you need to Foam Roll, Stretch and Activation, not only as rehab or prehab but also as part of your WARM UP to your runs, rides or lifts.

If you’re ready to get those glutes and abs activated as you improve your spinal and hip mobility to prevent lower back and even hip and knee pain, check out my RStoration program!

The Prevent Lower Back Pain Workout

FOAM ROLLING:

Complete 1 round through the series, holding on any tight spots you find instead of rolling quickly back and forth. If something isn’t tight, you don’t need to roll it. But if something is tight, don’t hesitate to spend an extra 10-15 seconds on that area.

CIRCUIT:
30 seconds Peanut Foam Rolling
30 seconds per side Psoas Foam Rolling
30 seconds per side Adductor Foam Rolling
30 seconds per side TFL/Glute Foam Rolling

STRETCHING:

Complete 1 round through this series, spending more time on any tight areas. You can do these for about 20-40 seconds per move or side or up to 10 reps per side. Your focus is on improving your range of motion over the reps or time.

CIRCUIT:
4-6 reps per side Child’s Pose with Reaches
5-10 reps per side Active Foam Roller Star Stretch
10 reps per side Half Kneeling Hip and Quad Stretch
5-10 reps per side World’s Greatest Stretch

ACTIVATION:

Complete 2-4 rounds of each triset, resting up to 30 seconds between rounds if needed. Rest up to 1 minute between trisets as needed. If you are doing this as part of a warm up, 1-2 rounds of each is more than enough.

TRISET #1:
20 seconds Vomiting Cat
20 seconds Glute Bridge with Rocks
20 seconds Swimmers

TRISET #2:
20 seconds Thoracic Bridge with Sit Thru
20 seconds Bulldog Shoulder Taps
20 seconds Frog Bridge

With the stretching and rolling, focus on your areas of tightness even skipping areas that aren’t tight especially if you are short on time!