Sexy Shred Day Five
Abduction Machine Hover
- Squeeze hips and outer glutes as you perform abduction
- Hold machine and keep butt lifted off seat during exercise
- Use weight that is challenging enough that you almost cannot finish last 1-2 reps; squeeze through glutes and hips, do not use back
Fire Hydrants
- Keep core tight, back flat, and head and neck in neutral alignment
- Bring leg up and out at roughly a 90 degree angle, squeezing through the hip
- Do not arch back; make sure to engage core and glutes!
Weighted Crunches
- Perform weighed crunches using a dyna disk situation under your middle/upper back; if you do not have, perform regular crunch with weight on abdomen
- Holding a weight behind your head, engage core muscles and crunch up until your shoulders are lifted
- Pull from core NOT from neck
Wide Squats
- Keep your heels on the floor as you squat and your knees turned outward
- Use heavy dumbbell or kettle bell
- Feet should be 3 to 4 inches in front of the bar with your feet hip distance apart.. keep core tight, chest up, and back flat as you squat
Walking Lunges
- Front knee should always stay behind toes
- Engage glutes, quads, and hamstrings and push through the heel of your leading foot
- Keep core tight and chest up
Plank w/Dumbbell Row
- Squeeze glutes, keep core tight, back flat, and head in neutral position
- Shoulders should be directly over elbows
- Perform single arm dumbbell row, squeezing through the back throughout the movement, then roll your dumbbell to the other side alternating rowing arm
Glute Kickback
- 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
Jumping Jack with Lateral Raise
- Engage core and bring arms up into a T position (lateral raise), squeezing through the lats muscles
- Add looped resistance band below knees to increase difficulty
- Go as fast as you can while maintaining form!