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Legs / Glutes

Weighted Rear Lunges

Weighted Rear Lunges

By on Apr 21, 2014 in Exercises, Legs / Glutes |

Hold heavy weights at your sides. Take a giant step backwards and lower your knee to just above the floor. Make sure your front knee is not going over your toes. Push off your toes to bring your leg back up to start and repeat with the other...

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Ball Roll Outs And Bridge

Ball Roll Outs And Bridge

By on Apr 20, 2014 in Exercises, Legs / Glutes |

Start with your back on the floor and your feet on an exercise ball. Slowly raise your hips in the air and keep them raised as high as you can as you roll your legs out until your body is flat. Squeeze your glutes, and keep your hips high as you roll back in. Perform three, and then lower and raise your body from the pulled-in position as you make a bridge. Keep the...

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Sumo Jumps

Sumo Jumps

By on Apr 20, 2014 in Exercises, Legs / Glutes |

Stand with your legs out as wide as you can to the left and right, toes pointing outwards and legs parallel to the ground.  Sit as deep as you can, seat as close to the floor as you can. Explode off the ground into the air and then come down into the sumo position again, tightening your glutes to catch your...

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Weighted Walking Lunges

Weighted Walking Lunges

By on Mar 22, 2014 in Exercises, Legs / Glutes |

Holding your heavy weights by either side, or a single weight on both hands, step into a deep lunge with your right leg leading. Bring your left leg up and forward into a deep lunge. Continue walking around the room in a constant lunging walk until muscle failure.  You can’t do enough of these they are...

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Single Leg Plank Raise

Single Leg Plank Raise

By on Mar 22, 2014 in Exercises, Legs / Glutes |

From a traditional floor plank position (elbows and forearms on the mat), raise one leg straight up behind you toward the ceiling and hold it for 5 seconds. Slowly lower it and repeat with the other leg. Stay slow and controlled to really feel the burn as you repeat to failure.  Try to keep your back and hips straight.  Remember…your mind will quit before you...

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