We're going to be marching our legs.Īnd what I want us to feel with this is really taught legs and very pulled together peach cheats. Coming down onto your elbows for an elbow plank. And I'm also feeling beautiful release on the other hip in the front. So right now, even my front foot, I'm pushing, pretty firmed down on the ground and I'm starting to feel some awareness right here in the back of that hip. Of course you'll need that for a few exercises, but let's just really think we're building the glutes. So what I meant by Paulie's intelligence, um, yes, we're gonna work navel to spine or the concept of stabilizing the back with you abdominals. So lengthen into that hip, moving forward and back. So we're stretching, releasing before we, uh, contract and engage. Just open up that hip flexor line and then let's change legs. I'm going to go ahead and take my arms up cause it really feels good to get as much length first as possible. Okay, so here I am lunging, you could take your arms out to the side. So by opening up the hip flexors is going to give us a little better environment to get the glutes awake, ability to contract them sooner, um, wake them up and work them. We're going to go back and forth a few times. I'm going to bend deeply into my front knee and I want you to just take this hip as open as you want right away. We're releasing the hip flexors first today in a principal to release before we awaken and strengthen. You just need something raised up and you'll see what's going on with that in a minute, okay? But let's build our, but we're going to work on this. Um, I also have the box from the reformer, but if you have a bench or coffee table at home, if you have your long box like this, this is great too. You're going to need a towel or if you have a little slider, those fitness lighters that are kind of popular. It's a little bit of fitness based training and some exercises, not really a lot of Palazzo, these exercises in this workout, but let's use our employees intelligence with all of the exercises that we have today. And this one is very, very, very specific for glutes. But I had one more workout I needed to do. And then I'm sure everyone else will find out who it is once they're passed over. Um, she knows who she is and if she's watching, they're coming your way. Then they are going to someone very special and she is the original Georgia peach. I couldn't help myself last time I thought that was it, but I have one more in me. And I have, I do have the third installment of the peach pants work out. WEEK 3-4: Focus on pushing yourself (with good form) in each exercise to safely increase progressive overload.Hi everyone. WEEK 1-2: Focus on functional movement and technique. Take a leap, push yourself, and let's get that dumptruck!!!! This program is meant to be hard and push you consistently. That doesn't mean you have to be an athlete, have years of experience, or be a fitness junky to find success in this program. I have put my blood, sweat, and tears into this 12 week glute growing program for the past 2 years, and after hundreds of refinements I have created the final product to share with YOU. **Do you want to grow your glutes fast, become stronger, and gain confidence? This program is for you.Īs a Certified Strength & Conditioning coach and female college athlete, I have an obsession with helping people gain muscle, and have tailored this program to include the most effective exercises and methods for hypertrophy (muscle growth) without burning out, all within 12 weeks.
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