As many rounds as possible in 20 minutes of:
3 Rope climbs
15 Toes to bar
30 Box jump, 24″(20″)
Post reps to comments or BTWB
MY GLUTES AREN’T “ON”!! – Anna Mattson w/ article from Cassie Dionne of Breaking Muscle
Our glutes are a huge group of muscles that we can thank for our ability to walk upright. They help us fight gravity from pulling us forward, they keep our Lumbar spine (lower back safe), and help us look good in shorts. Our lifestyle of sitting a majority of the time and general lack of awareness of how to fire our glutes, leads to those muscles weakening and not performing their function as efficiently. With the increased incidence of athletes complaining about lower back pain, I thought these would be pertinent along with some solid hip mobilization. I now want to reference a great article posted by Breaking Muscle (see full article here )
Why aren’t my glutes firing?
There are many potential reasons, but I am going to keep it simple and give you just two. The first and most common reason people suffer from underactive glutes or “glute amnesia” is due to lifestyle. Even when people train hard every day, if they spend the majority of the remainder of the day sitting down, then they are simply not using their glutes. And remember the old saying – if you don’t use it, you lose it. Unfortunately, this is just what happens with your glutes.
Another common reason I see glutes that aren’t working properly is due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it.
How can I turn these bad boys on?
All of these exercises, as they state in the article, can be performed before a workout OR best yet, while you are resting between sets of heavy lifting.
The Modified Clamshell
I’m sure you’ve seen the clamshell before. It is a fan-fave when it comes to glute activation and glute med strengthening. However, at our studio we don’t love how this movement is typically taught.
- Lie on your side with your head resting comfortably.
- Your bottom leg should be straight, with your top hip bent up to ninety degrees and your top foot resting behind your bottom knee. Your hips should be forward, and should remain in this forward position throughout the entire movement to come.
- Squeeze your glutes and lift your knee off the ground, keeping your top foot rested on your bottom knee (make sure your hips don’t roll back because they most certainly will try to do so).
- You should feel this exercise approximately where your jeans pocket would be. If you feel it here, you’re doing it right!
The Glute Bridge
- Get into the bridge position.
- Place a tennis ball below your bottom rib on one side, and hug the same knee to your chest, pinning the ball down with your thigh.
- Holding onto this position, lift your hips in the air, and repeat. You’ve just done the Cook Bridge!
- Get in to the bridge position and lift your hips in the air.
- At this top position, and without allowing any movement at your hips, slowly lift one leg off the ground and hold for two seconds.
- Put it down and lift the opposite leg.
- Repeat this about twenty times, ensuring your hips remain stable throughout the entire exercise.
Glute bridge with march
Mini Band Walks
Slider Reverse Lunge
- We have a Free Intro Class at 8am on Saturday for all of your friends that are interested in checking us out!
- Molly is back with Yoga THIS SUNDAY @ 8am