*** FOCUS : Tight-tight-tight glute squeeze at the top *** Glute Bridge:
Level I : bodyweight - Lay on your back with your feet under your knees. Lift your pelvis up as high as you can, balancing back high on your shoulders. Squeeze-hold glutes together at the top. Slowly lower back to the floor. Repeat.
Level II : weighted - Lay on your back with your feet under your knees, holding wight at your hips. Lift your pelvis up as high as you can, balancing back high on your shoulders. Squeeze-hold glutes together at the top. Slowly lower back to the floor. Repeat.
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Hip thrust is similar to glute bridges. They have better full range of motion for the posterior muscle chain, but require a good bench or couch to support your shoulders.
Hip Thrust:
Level I : bodyweight - Start sitting on the ground backed up to your bench/couch. Feet close to your bottom. As you lift your hips off the ground pivot your shoulders back onto the bench and rise up high and flat as you can. Slowly lower the hips to the floor, keeping contact with the shoulder on the bench.
Level II : weighted / banded - Start sitting on the ground backed up to your bench/couch. Feet close to your bottom, weight at your hips. As you lift your hips off the ground pivot your shoulders back onto the bench and rise up high and flat as you can. Slowly lower the hips to the floor, keeping contact with the shoulder on the bench.
For more information on the #Move20Circuit visit @Imago.Fit on Instagram.
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