All OVER Standing Glutes & Thighs // No Impact Lower Body Sculpt // No Repeat // Ankle Weights

Описание: Ready to burn out your hips (and glutes) in a good way?! Your hips and glutes help provide stability to your pelvis as you walk or run. Hip strength imbalances or instability are common and can lead to injury, not just in your hips but also back or knees.

Your hips help you move in 3 directions:
1. Flexion/extension (forward/back)
2. Abduction/adduction (out to side and in)
3. Internal/external rotation (twisting)

All are important to strengthen for overall body health. Today we are focusing on #2, abduction/adduction, for the most part. There will be times when #1 and #3 are involved in the exercises, just like the core is always involved to some extent in working out.

An unstable hip can lead to distorted movement patterns that inevitably will lead to injury. For example, if your glute medius is weak, it will put extra pressure on your tensor fasciae latae to provide stability which then leads to tightness in the IT band which can cause IT band syndrome, a pesky and painful problem. Your body is all connected and if one part is not up to par, strength wise, then it cascades into a domino effect all over. Take my word for it, been there done that! Still sometimes there! I am amazed at how interconnected my body is every day, am always learning, always growing, and always working towards a fully functioning body.

This workout will help strengthen the small muscles that lie within your hips. These small muscles tire easily hence the buuuuurn. Feel the buuuuurn! Love the buuuuurn! Take a break as needed to keep your form correct. Dont allow your torso to rock forward or lean back. Your goal is to keep your body in one long line to ensure you are lifting with your outer hips and not with your hip flexors.

Here is what is coming at you today:
45 seconds of work, followed by 15 seconds rest. Then we move to 45 seconds work, followed by 15 seconds of pulsing or a hold with 15 to 30 seconds rest

Equipment needed: glute band, ankle weights (3lbs), mat, sweat towel, water
45 sec work // 15 rest
45 sec work // 15 sec work // 15 or 30 sec rest

-Hinged Abduction
-Hinged Abduction Pulses to Hold
-Hip Hinge to Squat
-Slow Squat
-Lateral Walks
-Diagonal Tap Outs (one side)
-Switch Side
-Alternating Side Tap Outs

-Alternating 'Paused' Knee Lifts
-Lateral Lifts // Pulses (one side)
-Switch Side
-Adduction Lifts // Hold (one side)
-Switch Side
-Straight Leg Lifts // Pulses (one side)
-Switch Side
-Attitude Lifts // Hold (one side)
-Switch Side

Finisher: Squat to Alternating Kickback

Boom! Nailed it!! Stabilized glute and hip muscles strong and sculpted!!

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ALWAYS warm up before any exercise! I say it every time because I mean it! Here is my warm up/mobility routine: • 5 Minute WARM UP // Pre workout // Mo...

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Cardio Warmup: • CARDIO Warmup // 6 Minutes // Total B...

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Optional add on:    • Ankle WEIGHTED Glutes Workout // Bodyweigh...  

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XO
Lindsay

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Disclaimer: All information provided by LR Fitness is solely for entertainment purposes. No information is to be taken as medical advice. If you are new to exercise you should consult your physician. This video may offer health, fitness or nutritional information and is meant to help educate people and offer insight. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise is solely at your own risk. You know your body and you must listen to it. LR Fitness and/or Lindsay Ricke is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by LR Fitness.