- Stand on one leg, then lean forward and try to touch a point on the ground in front of you.
- Reach your nonstanding leg straight out behind you and aim to keep your back completely flat. Think of the movement of a drinking bird.
- Pause briefly at the bottom, then squeeze your glutes and hamstrings to bring you back to a standing position.
Glute-Ham Raise: 4x15
Partner Glute-Ham Raise
- Kneel on the floor.
- Have a partner hold your ankles down.
- Lower your torso slowly toward the floor, then lift yourself back up again using your hamstrings.
Bridges: 4x20
Bridges are an exercise that effectively targets your glute muscles. Make this exercise harder by lifting one leg straight up in the air while bridging with the opposite leg.
- Lie on your back with your knees bent and feet on the floor.
- Rest your arms by your sides.
- Push down through your heels, lifting your hips off the ground.
- Slowly lower back down.
Waiter Bows: 4x20
1. Hold something around 20 lbs. on your chest with crossed arms over it to keep it in place. A duffle bag with sand or sugar, your mid size dog. A new kid or something like that.
2, Arch your back by sticking your ass out for a "Selkow Approval" and your chest up.
3. Lock your knee into a 10 degree flex and don't let it extend or flex.
4. Push your hips back like we've been doing all along and bow over like a good "servant" would upon entering or leaving your royal situation.
5. Heavy into the heals, but make sure you stay balanced on your entire foot.
Conditioning:
Lets get out for a nice easy 'og. 'Ogging is a slow fat man run. about 10-12 min miles. Go out the door for 10 minutes and then turn around and get home in the same time or a wee bit faster.