Muscle Up - Week 1

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility.

Exercises	NOTES
1 glute bridge 1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold for 1 to 2 seconds, and then return to the starting position. 4. Continue for the remainder of the set. Be sure to: Fire (squeeze) your glutes to lift your hips off the ground. You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.

Exercises

NOTES

glute bridge

1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground.
2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line.
3. Hold for 1 to 2 seconds, and then return to the starting position.
4. Continue for the remainder of the set.

Be sure to: Fire (squeeze) your glutes to lift your hips off the ground.

You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.