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Wednesday, November 6, 2013

Barre Breakdown - Flat Back Glute Work

Howdy!

How is your Wednesday treating you so far? It's a cold, windy, day here is Austin. The kind that makes you want to cuddle up under a blanket with a big cup of coffee all day. I managed to crawl out from under my blanket for a TRX and Kettlebell HIIT workout followed a 35 minute power walk around the neighborhood with noodle legs. I enjoyed a big cup of coffee as soon as my workout was over! :)

Barre Breakdown #3- Flat Back Glute Work

This series targets your glutes and hamstrings. To Begin, place your forearms on the barre and your forehead right on top of your hands. Make sure you are pulling your shoulder blades down away from your ears and you are engaging through your abdominals. Keep a soft bend in your standing leg. Then, tap your right foot back behind you.



Lift and lower straight leg 16x's focusing on squeezing your glute and hamstring as you lift the leg. Hold leg up and pulse for 16. Next, draw small circles with your big toe about the size of a quarter in both directions 16x's.



Finally, bend the leg, pointing the toe up towards the ceiling. Pulse with a bent knee 16x's making sure your right hip bone stays pointing down at the ground.


Flat Back Glute Work Series:
  • Lift and lower straight leg 16x's
  • Pulse at the top 16x's
  • Draw small circles 16x's in each direction
  • Bend knee and pulse towards the ceiling 16x's
** Repeat everything on the left leg. Work up to 2-3 sets on each sides. **

I hope you enjoy! I'm off to run a few errands before my last barre class of the day! I hope you all have a happy healthy Wednesday!

In health,

1 comment:

Unknown said...

Loved the workout! I did it while holding on to the back of the cough and watching Jimmy Kimmel, definitely felt the burn!!

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