Day 22: Bootylicious

bootyliciousYou wanted booty work right? Well let’s get bootylicious!

Many of the AMAZING glute activation exercises that we should all be doing are those funny looking moves that Jane Fonda used to do in her leotard with ankle weights.

They are the moves that most people, especially guys, avoid.

However, everyone from the professional athlete to the guy or gal sitting behind the desk for 9 hours a day, should do those funny looking glute activation moves!

By activating your glutes, you can reduce your risk of injury and alleviate back pain. You can also improve your speed and have strong, sexy legs all by doing these stupid looking moves.

Donkey kicks will wake up your entire core, activating your glutes and warming up your abs and shoulders. Fire hydrants are another great way to wake up the glute medius, which is a critical muscle for maintaining balance and preventing knee and ankle injuries. Squats help improve knee stability, leg power, and body awareness, as well as prevent common running injuries. Deadlifts are one the greatest exercises of all-time and fantastic for runners. Whether your goal is strength, power, speed, or endurance, deadlifting can help you achieve that goal.

Strengthening your glutes will improve your hip’s stability, help you run faster and change direction more quickly…and hey…a nice strong bootylicious derriere is so worth the work!

Day 22 exercises: Legs/Stability – 4 sets of 15

****Click here for how to videos****

  • Donkey Kick + Fire Hydrant
  • Weighted Squats
  • Deadlift
  • Plank – Your Choice (:60 2X)

Bonus: Weighted Hip Thrusts – Yep…we’re doing them again. Weighted hip thrusts are an easy exercise to throw in the mix today and adding these to our regular Thursday routine is the perfect way to round out our stability workout.

Weighted Hip Thrust: With a dumbbell resting in the crease of your hips, sit on the floor with the bottom of your shoulder blades touching a bench or couch or even a chair if it’s study and won’t hurt your back. Drive through your heels and thrust your hips up toward the ceiling while contracting your glutes. Your torso should be parallel to the floor. Lower and repeat 8 to 10 times for 3 sets.

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Time to get bootylicious…and build that solid base we need to stay injury free and run faster and longer!

The weekend is close! Let’s exercise, eat healthy, and be happy today Crew!

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