Smarter Workouts by Pete McCall

Author:Pete McCall
Language: eng
Format: epub, mobi
Publisher: Human Kinetics

Supine hip rotation

2

4-5 each side

Pike

2

6-8

Russian twist

2

3-4 each side

Hip roll to knee tuck

2

3-4 each side

One-leg squat

2

4-6 each side

Crunch

2

6-8

Perform this workout as a circuit with little-to-no rest between each exercise, rest for 90 seconds to 2 minutes after completing all exercises.

Hip Bridge to Hamstring Curl

Benefits

This exercise strengthens the muscles along the back of the body responsible for extending the hips and controlling stability of the spine in a safe position that is not directly affected by the downward pull of gravity.

Instructions

Start by lying flat on your back with your arms by your side and your heels on top of the ball with your toes pulled up toward your shins. Squeeze your glutes and lift your hips in the air. Press both arms into the ground to create stability.

Once your body is in a straight line, pull your heels up to your tailbone, bringing the ball closer to your body. Slowly extend your legs back to a straight position before slowly lowering your hips to the ground.

As you learn the exercise it should be a single, fluid motion to raise the hips up as you bring your heels toward your tailbone. Start with 6 to 8 reps, and add 2 reps every 2 weeks until you reach a total of 16 to 20 reps.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.