We begin with a brutal but much-needed glute activation series, followed by a strength workout alternating between the upper and lower body.
The glute activation series is something I recommend everyone add to the weekly routine if you suffer from sore knees and or low back pain. In addition, the muscles we hit with this series may help strengthen some areas of the hips and glutes that can trigger knee and back pain.
Tools: booty band, 1 heavy & a pair of moderate
Squat travels
Hip extension
Hip extension
Hip abduction
Hip abduction
2 squats knee up
2 squats knee up
Skater 1 leg
Skater 1 leg
Bridges
2 x 40sec
Wide to narrow curl
Sumo squat
2 x 40sec
Tricep extension
Deadlifts
2 x 40sec
Across body curls
Crossover lunge
2 x 40sec
Skullcrushers
Frog pump
PLUS… a PJ surprise at the end ๐
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“Common Exercise Subs & Modifications If You’re Injured or a Beginner”
“12-Min Quick & Easy After Workout Stretches”
“26-Min Knee-Friendly Cardio”
“40-Min Strength Workout to Build Your Muscles & Your Bones”
“18-Min Stretching & Mobility Workout for the Over 40 Body”
“How to Create a Workout Plan for Home”
“40-Min Inner & Outer Thigh Workout”
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