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DAY 19

CLAMSHELL

Keys to Success For This Exercise:

 

Lay on your side, knees slightly bent

 

Head and neck are neutral, use your supporting arm to support your head

 

ELEVATED GLUTE BRIDGE W/ ABDUCTION

 

Keys to Success For This Exercise:

 

Place a resistance band just under your knees

 

Put your feet at a comfortable height, feet should be close together but not touching

 

At the top of the lift open and close your knees for the adbuction

 

SUMO DEADLIFT

 

Keys to Success For This Exercise:

 

Bring feet wider then shoulder width apart (wider then a regular deadlift)

 

Grab the bar on the inside of your legs and bring it up as you lift up, keep the bar as close to your legs as possible

 

Squeeze your glutes the entire time

 

PLANK – ALT. LEG LIFT

 

Keys to Success For This Exercise:

 

Body should be in a straight line, back and booty should not have a sway in them

 

Your shoulders should stay over your elbows

 

Keep your core tight and dont rock back and forth

 

PHYSIO BALL HAM CURLS

 

Keys to Success For This Exercise:

 

Keep your hips lifted high during the entire exercise

 

Use your arms to stabilize yourself

 

BOOTY BENDS

 

Keys to Success For This Exercise:

 

Bend at your waist, focus on squeezing your glutes the entire time

 

HIGH KNEES

 

Keys to Success For This Exercise:

 

This is an explosive exercise, lift your knees high and push yourself

 
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