Glute And Back Strengthening

This is a full body workout that also challenges your balance and coordination.  It’s an intermediate level with bird dogs using both arms and legs. You’ll find this routine helpful if your an athlete prepping for a workout or event.  Can also be used in a daily morning routine or after a long drive.

3 rounds of:
•30-sec bird dogs
•30-sec bridges


Key Points

Bird dogs: Get balanced on your hands and knees.  Make sure your arms and legs (knee to hip) are on a vertical line.  Keeping your low back as stable as possible take one leg and gently kick back.  Keep your head and chest facing the ground. Avoid hiking or dropping the pelvis when kicking back.  Stay tight in the belly and stable in the shoulders with the supporting arms. This is more difficult than a “legs only” Birddog!

Bridges:  Slowly roll your spine up segment by segment.  Imagine a bowl of soup just below your below button.  Initiate the bridge by tilting the imaginary bowl of soup towards you.  This sets your pelvis in an optimal position. Come up slowly and get your torso in line with your legs (knee to hip) at the top.  Squeeze the glutes at the top and roll back down the same way you rolled up.

Have you done our Native Body Reset program yet?  It comes with 30 follow-along workouts you can do in the comfort of your own home!  Learn more here.