It’s workout time! Today’s workout is focused on the Lower Body. Grab two dumbbells (or something around the house to add some resistance to your workout), and get ready to sweat.
Today’s Workout: This routine is created to maximize engagement in the muscles that make up your backside. We will complete exercises that work our tush from every angle. I combined static, dynamic, body weight, weighted and single leg isolation exercises in this workout. This combination will activate, recruit your muscles, and challenge your body to adjust to several different types of challenge throughout the program.
New Workouts: We filmed a brand new workout last night. You can check out my social media accounts for a sneak peek into a few of the exercises from the new workout. I’m creating a new workout challenge.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
|Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true
|Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true|
|Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
|Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
|Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.
|Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.