Innovative Exercise For The Glutes, Grip, And Shoulders -

This bang for your buck exercise strengthens the glutes, the muscles in the foot and lower leg, improves shoulder and scapular stability, grip strength, and lumbo-pelvic stability.⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣As you can tell, this exercise accomplishes a lot!

Coaching Tips: ⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣

Place a band around your ankles. There should be resistance in the band for 100% of the exercise.⁣⁣⁣⁣ ⁣⁣⁣⁣

⁣⁣⁣⁣⁣⁣Hold a kettlebell in a bottoms-up position, and so it’s in the bottom position of an overhead press. Your forearm should be vertical, and wrist in a neutral position. Maintain this position for the duration of the exercise.⁣⁣⁣⁣ ⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣

Get into a single leg partial squat stance. Your head torso and hips should be in a stacked position. Maintain this position for the duration of the exercise.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

⁣⁣⁣⁣On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. ⁣ ⁣ ⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣

Perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot. Lightly press your leg out against the band.

⁣⁣⁣⁣⁣⁣⁣⁣For the duration of the exercise, do not allow your shoulders to shrug, or shoulder blades to elevate.⁣⁣⁣ ⁣ ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣

For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side. ⁣ ⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣

For the duration of the exercise, keep your core braced (360 degree brace around your spine).⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

⁣⁣⁣⁣In terms of breathing, do what works and feels best for you.⁣⁣⁣⁣⁣

Get a package of The Ultimate Pull-Up Program and The Ultimate Lower Body And Core Program for $157. Both programs regularly cost $97 each, so you save $37.

LEARN MORE