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DAY 16

CURTSEY LUNGES

 

Keys to Success For This Exercise:

 

Make sure to engage glutes to stabilize legs

 

Push up through heel

 

Chest is up and back is straight

 

GLUTE BRIDGE W/ ABDUCTION

 

Keys to Success For This Exercise:

 

Place your feet at a comfortable height

 

Feet are close together but not touching

 

Use a resistance band that pushes you but still allows you to keep proper form

 

Glutes should be engaged the entire time

 

SUMO SQUATS

 

Keys to Success For This Exercise:

 

Make sure to keep back and chest up, head neutral, and do not let knees cave inward

 

Keep a wide stance, wider then shoulder width (wider then a normal squat)

 

ULTIMATE AB ROLL

 

Keys to Success For This Exercise:

 

Squeeze your core throughout the entire exercise, your core is what will pull you up off the floor and pull your knee into your chest

 

Keep head and neck relaxed

 

LATERAL STEP-UPS (WEIGHTED)

 

Keys to Success For This Exercise:

 

Place one foot on a box step, find a height that is comfortable for you, the higher the step the more challenging the movement will be

 

Hold the weight over your head throughout the entire workout

 

Push through your heel on your standing foot

 

WALKING BAND ABDUCTION

 

Keys to Success For This Exercise:

 

Sit back into your heels, engage core and glutes, have a slight bend in your knees

 

Make sure you are pushing with your heel to the side to travel then walk the other way and push with the other heel

 

ICE SKATER JUMPS

 

Keys to Success For This Exercise:

 

Push off of your heels on the jump

 

Keep glutes and core engaged for stability

 
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