Core + Glute Program #7
GET READY FOR THE BEACH WITH THIS EFFECTIVE CORE AND GLUTE PROGRAM!
TRY IT FOR AT LEAST 3 WORKOUTS ONCE A WEEK AND STREADILY INCREASE
THE WEIGHT THAT YOU USE FOR THE EXERCISES: NOTE, SOME OF THE EXERCISES
MAY NEED SUPERVISION BY A TRAINED PROFESSIONAL TO
WATCH YOUR FORM SO THAT YOU
DON’T INJURE YOURSELF; AND MAKE SURE TO USE A SPOTTER
WHEN HANDLING HEAVIER WEIGHTS
HAVE FUN AND WE WILL POST A NEW WORKOUT NEXT TIME!!
STAY TUNED
Mobility Exercise to enhance joint range of motion:
Do each exercise for one set of 15 reps for each leg
Hip Flexor Stretch
Piriformis Stretch
Leg Twists
For each exercise, use a comfortable weight that allow you to do 3 sets of 15 – 20 reps WITHOUT FAILURE.
In other words, if you do a dumbell exercise with a weight that only allows you do 10 reps before you are
unable to complete the next set, this weight is too heavy!!
Rest only one minute between sets!
Deadlift
To this safely, activate or brace your core, maintain
proper spine posture, chest straight and out in front of you and buttocks
are thrusted back ward with the knees slightly bent
Squats with Kettlebell (or dumbell)
Maintain proper posture as in the deadlift and never
allow your knees to come forward!!
Hamstring Curls
Low Cable Hip Extension
