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