Ignite Day Three

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Walking Abduction w/Resistance Band

  • Keep chest up and out and core engaged
  • Loop band slightly below knees
  • Squeeze hip / abductor muscles as you move from side to side (do not pull from lower back; if you feel like you are, take a smaller step)

Sumo Squats w/Dumbbells

  • Keep feet wider than shoulder width apart with toes pointed out at 45 degrees
  • Do not let knees go past toes at the bottom of your squat
  • Engage glutes and inner and outer thighs to prevent knees from caving in (imagine pushing your knees outward)

Calf Raises

  • Keep slight bend in your knees
  • Engage glutes and core
  • Push all the way up onto your tip toes, squeezing your calves at the top

Side Plank (30 seconds each side)

  • Keep shoulder stacked directly over elbow
  • Squeeze glutes, obliques, and push hips upward
  • As a modification, bring top foot down to ground; to increase difficulty add a pulse or dip of the hip while maintaining plank

Bicycle Kicks/Crunches

  • Keep lower back flat on the ground at all times
  • Squeeze core and bring opposite elbow to meet opposite knee
  • Pull from abdominal muscles, not your neck

Straight Leg Deadlift w/Dumbbells or Barbell

  • Keep a very slight bend in the knees to prevent hyperextension
  • Engage core and squeeze glutes as you hinge at the hips, bringing the bar down as close to your shins as possible
  • Do NOT round your back; stick your butt out and go down until you feel a pull or stretch of the hamstrings and use glutes to thrust back up

Glute Kickbacks w/Ankle Weights or Resistance Bands

  • Keep core tight, back flat, and head in neutral alignment
  • Kick straight back squeezing the glute at the top of the movement
  • Do not arch back or tilt pelvis forward (anterior); if you feel like you're using your back, don't kick as high