Core + Glute Program #7
Mobility Exercise to enhance joint range of motion:
Do each exercise for one set of 15 reps for each leg
Hip Flexor Stretch
Piriformis Stretch
Leg Twists
For each exercise, use a comfortable weight that allow you to do 3 sets of 15 - 20 reps WITHOUT FAILURE.
In other words, if you do a dumbell exercise with a weight that only allows you do 10 reps before you are
unable to complete the next set, this weight is too heavy!!
Rest only one minute between sets!
Deadlift
To this safely, activate or brace your core, maintain
proper spine posture, chest straight and out in front of you and buttocks
are thrusted back ward with the knees slightly bent
Squats with Kettlebell (or dumbell)
Maintain proper posture as in the deadlift and never
allow your knees to come forward!!
Hamstring Curls
Low Cable Hip Extension
