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Description

Weak glutes and a tight upper back/shoulders can lead to low back and hip pain along with worsening postural habits. Create balance and strength in your lower body and open your chest and upper back.


Exercises

Set 1: 1 round
Supine Butterfly
Supine Butterfly
1 minute
90-90 Crunch Taps
90-90 Crunch Taps
2 minutes
Leg Lifts
Leg Lifts
2 minutes
Lying Right Leg Back Circles
Lying Right Leg Back Circles
3 minutes
Lying Left Leg Back Circles
Lying Left Leg Back Circles
3 minutes
Downward Facing Dog
Downward Facing Dog
30 seconds
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
30 seconds

Set 2: 1 round
Right Warrior 2
Right Warrior 2
45 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
1 min 30 secs
Wide Leg Forward Bend
Wide Leg Forward Bend
2 minutes
Left Warrior 2
Left Warrior 2
45 seconds
Horse Stance
Horse Stance
1 min 30 secs
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
2 minutes
Child's Pose
Child's Pose
45 seconds

Set 3: 1 round
Chair Pose
Chair Pose
30 seconds
Fold Forward
Fold Forward
30 seconds
Right Low Lunge with Clasped Hands
Right Low Lunge with Clasped Hands
1 minute
Left Low Lunge with Clasped Hands
Left Low Lunge with Clasped Hands
1 minute
Kneeling Elbow Plank
Kneeling Elbow Plank
45 seconds
Child's Pose
Child's Pose
30 seconds
Locust
Locust
30 seconds
Modified Cobra
Modified Cobra
30 seconds
Child's Pose
Child's Pose
30 seconds

Set 4: 1 round
Tip Toe Glute Bridge
Tip Toe Glute Bridge
2 minutes
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
2 minutes
Left Bridge Glute Circles
Left Bridge Glute Circles
2 minutes
Right Bridge Glute Circles
Right Bridge Glute Circles
2 minutes
Modified Happy Baby
Modified Happy Baby
1 min 30 secs

Set 5: 1 round
Right Half Pigeon
Right Half Pigeon
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute
Right Pigeon Leg
Right Pigeon Leg
1 minute
Left Pigeon Leg
Left Pigeon Leg
1 minute
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
1 minute
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
1 minute
Corpse
Corpse
2 minutes

Workout Discussion

03 Feb
An excellent leg and glute stretch and workout!

Appears In



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