Glute + Core #4Warmup with these exercises:

Standing with a chair in from of you, reach back with your right leg, reaching through your heel, and forward with your right arm (hold the chair for balance).  Drive your right knee forward as you drive your left elbow back (simulating a running motion).  As you are driving your right knee forward, squeeze your left glutes (buttocks).  Hold at the end position for 5 seconds. Alternate Legs and DO 3 SETS of 15 Reps

STANDING BACK EXTENSION

Standing with your hands on your low back, you are going to bend backwards.  Bend until you feel a good stretch and hold for a few seconds. Do this for 3-5 GOOD STRETCHES.  STOP IF YOU FEEL PAIN

CAT-COW

Come to a hands and knees position, knees underneath your hips and the crease of your wrists directly underneath your shoulders.  Engage your core and abdominal muscles. Keep your spine in a neutral position.  Pull the shoulder blades down and back.  Cat Position- Using the abdominal and low back muscles, tip your tail toward the ceiling, increasing the arch in your mid and low back. Take a deep breath in. Pull your shoulder blades down your back. Hold this position until you can’t breathe in anymore then move to cat position .Cow Position-Tuck your tail under and use your abdominal muscles to push your spine upwards towards the ceiling.  SLOWLY exhale throughout the movement. Lengthen your neck and allow your head to reach toward your chest, maintaining alignment with the spine. Return to camel as you breathe in again.

Do 3 sets of 15 reps

JUMP RIGHT INTO IT!!

PLYO-JUMPS

With a sturdy elevated platform, make sure it cannot move, in front of you (Coffee table), sit your hips back and down while bringing your hands down to your side.  Swinging your arms forwards, explode through, and jump up onto the platform.  Walk to the end of the platform and jump off.  When doing so make sure you land with your hips back and your knees above your ankles and absorb the impact with the glutes and hamstring.  Knees should not come forward

Do 3 sets of 5 reps/jumps

STANDING GLUTE 

Standing on a platform (Chair or coffee table), have one leg off of the platform.  Contract the glutes and bring free leg out to the side while maintaining a level pelvis

DO 2 SETS OF 15 REPS

45 Degree Lunges

As in the picture, you will lunge backward

45 degrees and return to starting position before

lunging sideways.  Switch legs

DO 3 sets of 10 reps each leg REST only 30 seconds between sets!

PLEASE REMEMBER, THIS WEEK, YOU SHOULD ALSO BE 

DOING DAILY BRACING

PROPER LIFTING TECHNIQUE

Stand tall with core activated, feet hips distance apart.  Keeping your chest up, shoot your hips back then bend at your knees as you approach the object you are picking up. Keep the object close to you.  Remember to keep a neutral back and bend at the hips. **Be sure knee bend occurs after you shoot your bottom back as far as possible.  Pick up the object, keeping it close to you and then squeeze your glutes and drive your hips forward as you stand

Glute Program #3

Glute + Core Program #3

This is a more advanced program and should be done once you have done and progressed through programs 1-3 AND are comfortable with ABDOMINAL BRACING which needs to be maintained throughout the exercises

Start with Hip Flexor, 2 sets of 10

This is the posterior Lunge with Twist;

Perform with each leg at least 2 sets of 5 on each leg

After the Dynamic Mobility Warmup

Start with the WORKOUT!!!!!

Single Leg Squats

Without putting too much weight on the elevated foot sit back, not down, and then come back up squeezing your glute through at the top

Single Leg Bridge

Cross Over Lunge

Wall Squat with Box
on one foot; Perform the exercise

with or without the block.  Notice that the Knees NEVER

GOES IN FRONT OF THE TOES!!!

Do Each Exercise for 2 sets for each leg, 15 - 20 reps with only 30 seconds of rest between sets and between exercises!!

Finish the Day with the PIRIFORMIS STRETCH

Lying on your back, right knee bent.  You are

above the right knee.  You will pull

going to cross your left leg so you make a figure four.  

The outside of the left ankle should be just

glute.  If you don’t feel a good stretch

right leg up with your hands by grabbing the back of the right thigh. 

 You will feel the stretch in the left

after pulling up, you can push the left knee away from you.

  Switch legs after each set

CORE STABILIZATION FOR BACK PAIN PREVENTION: THE PLANK

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SPECIAL REPORT --- THE CORE

The "CORE" involves NOT ONLY YOUR ABS, but the small muscles under everyone's sides OR LOVE HANDLES known as the OBLIQUES and the small back muscles of the spine called the PARASPINAL muscles, as well as your PELVIC FLOOR muscles (the muscles involved in holding your urine when you have the urge to go to the bathroom) and the DIAPHRAGM, which allow you to breathe out

The exercises work the CORE.  The trick on DOUBLING THE EFFECTIVENESS of any CORE EXERCISE is to MAINTAIN YOUR ABDOMINAL BRACE when doing the exercises....ALSO, DON'T FORGET TO BREATHE!!!!!

In ADDITION TO BRACING,  the "'PLANK" is a very important exercise to do year-round if not weekly

Try to maintain or HOLD THE PLANK POSITION for 30 SECONDS!!

Repeat for a total of 3 sets of 30 second holds!

We call this exercise "PLANK 3x30"

As you advance, you can perform Plank Protractions (SEE BELOW)

Lie on your stomach propped up on your forearms, with your elbows directly under your shoulders. Slowly move your chest away from the floor and rise into protraction, press out against your upper back.  Keep your low back neutral by tightening your abdominals.  You should feel your spine move up and away from your shoulder blades. Do not shrug your shoulders.  2 sets of 15

Once you master the above, YOU CAN ADVANCE YOUR PLANK with the following exercises:

Begin in a plank position with elbows bent to 90 degrees and shoulders internally rotated as if making an equals sign with arms. Hold plank for 15 seconds and turn to side plank.   Repeat both sides 3 times each.

1 – In a full plank position bring one knee out and up to your waist line.  Alternate knees

2 – In a full plank position lift one leg up and hold for 3 seconds.  Alternate legs.

Try to shoot for 3 sets of 10 - 15 REPS