Exercise

This workout hits all the bits! Two circuits that combine upper and lower body, plus a frog pump finisher! Circuit 1 – 3 Rounds: 12 Incline Press – 20 lb DB’s 10 Deficit Curtsy Lunges – one set at bodyweight and two with 10 lb plates Circuit 2 – 3 Rounds: 10 Single Arm Rows – 30 lb DB 12 Knee Banded Goblet Squats – 30 lb DB Circuit 3 – 1 Round: 75 Knee Banded + Weighted Frog Pumps – used 35 lbs  …

Here’s a video of my favorite glute exercises! I use the Glute Loop  from Bret Contreras. The band works double time on the glutes by creating more tension. Your glutes control hip extension, hip external rotation, and abduction. When you add a band to hip extension movements like the bridge, hip thrusts, bird dogs, etc., it adds resistance for external rotation and abduction too. This creates more tension in the glutes, leading to higher levels of activation. A little trick that gives you more bang for your buck! I always try to incorporate the band, unless I’m going…

Here’s a banded glute burnout that’s sure to toast the booty! All you need is a resistance band and you’re good to go! I use the #hipthrusterloop from @hipthrusterofficial 🙂 2-3 Rounds of: 30 Knee Banded Goblet Squats – bodyweight or weighted – I used a 25 lb DB 30 Banded Pulse Squats 30 Lateral Band Steps Rest 2-3 mins Music by Phynx…

This workout is a goodie!! Box push-ups for increased range, deficit deadlifts to light up the hamstrings, single leg exercises for balance, and a glute burnout to finish! Circuit 1 – 3 Rounds: 10 Box Push-ups – feet on ground with 6 inch steppers @armorplyoboxes 10 Deficit Deadlifts – 35 lb KB from 6 inch steppers Circuit 2 – 3 Rounds: 5 Single Leg Squats from 20 inch box 5 Side Step-ups with 10 lb plates to 20 inch box 10 Single Leg Hip Thrusts with 25 lb DB Glute Burnout – 3 Rounds: 100 Knee Banded Feet…

All the lunges for the first circuit, upper body for the second, and ab crusher to finish. This workout incorporates a few bodyweight lunge variations. Single leg exercises help to strengthen both sides of the body, which creates balance. Most people have a dominant side, so it’s important to work both sides independently. This leads to a well-rounded athlete. Each lunge variation hits a different part of the lower body. All hit the glutes, but the forward and walking lunges are more quad dominant, compared to the curtsy and reverse lunges. I also threw in the banded squat steps, this…

Full body workout with a plyo finisher! This one fires up the shoulders and triceps, plus leaves you sweaty with the plyometric finisher. When incorporating plyometrics into your routine, always think fast feet and rest when you start to slow down. The idea is to train your speed pathways, so it’s important to stay sharp. It’s a good idea to start with low volume plyometric work, that way you can adapt overtime and actually get faster.  If you find twenty reps is too much or the twelve inch box is too high, lower your reps or use a weight plate.

Try this glute finisher after your next lifting sesh! Burns so good! This one hits all the bits and it’s fun to play around with a few bridge stance variations. 2-4 Rounds of: 10 Banded Fire Hydrants 10 Kneeling Banded Kick Backs 10 Knee Banded Narrow Stance Bridges 10 Knee Banded Normal Stance Bridges 10 Knee Banded Wide Stance Bridges 10 Knee Banded Frog Pumps http://katiecordoza.com/wp-content/uploads/2018/05/IMG_5595.mp4 Music by Phynx.