Body Part: Gluteus Maximus, Hamstrings, Transverse Abdominis
Benefits: Core stability, glute strength development, cultivation of better exercise form and function.
Step 1: Lay down on your back with your knees bent and your feet flat on the ground. Your feet should be hip-width apart with your toes pointed straight ahead, and your heels should be about 6-8 inches away from your glutes.
Step 2: Squeeze your glutes and your abs as you start to lift your hips toward the ceiling.
Step 3: Raise your hips as high as you can go without arching your back. The goal is to raise your hips until your body is in a straight line from your knee to your hip and to your shoulder.
Step 4: Squeeze the glutes as tightly as you can in the top position while you hold for two seconds.
Step 5: Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down.
Glute Bridge Workout
|Foam roll: Calves, Hip Flexors, Lats
||Hold on tender spot for 30 seconds
|Static Stretch: Calves, Hip Flexors, Lats
||Hold the stretch for 30 seconds
|Single-leg Balance Reach
||8 per leg
|Squat Jump with Stabilization
||3-5 second pause on landing