Good Morning World! If anybody would like to hit their lower body for a good burn today, then I suggest giving today's workout a try.
Who doesn't like a nice bottom? Our glutes our sometimes neglected; yes we may graze those muscles that make up the bikini bottom by performing squats, lunges and similar variations. Yet, our glutes need to be isolated at times to target only the maximus, minimus and medius. And what better way to start off the workout then with gluteal activation movements. I always begin with a hip flexor stretch to open up and stretch that front part of the leg where it meets the hip. Tight hip flexors equate to what is referred to as Gluteal Amnesia. And anyone who has a desk job for work is subject to tight hip flexors, and weekend glutes, so lets loosen up those hips and wake up our glutes!
The Bikini Bottom Workout... not just for the ladies!
Warm-up:
10/side: Hip flexor stretches, hold ea. for 15sec.
Clam shells 2x25 / Quadruped 2x25
Active rest: 10 plyo box jumps or 10 Bosu jump jack squats
(perform the active rest after each set as your "rest")
3-4x12-15r
1. Ez bar hip raise
2. Db walking lunges
3. Ez bar good mornings
4. Barbell squats
5. Ez bar dead lifts
6. Plie squats
Its a mild workout today... Something is Always better then nothing!
Love2LiveFit
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