Strengthen Glutes & Core
Moderate   Ic_time_32x32 45:00    Target_32x32 Lower Body   
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.

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Exercises

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
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

1 round of:
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

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Workout Discussion

03 Feb
An excellent leg and glute stretch and workout!