Core & More: Week 4

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 all exercises in one large circuit (one exercise after the other). Complete 2-4 sets, 10-15 reps (or 20-60 seconds for isometric exercises such as planks). To reduce intensity, increase rest time. To increase intensity decrease rest time. Recover with some flexibility.

Exercises	NOTES
1 glute bridge - 1 leg 1. Lie faceup with your arms at your sides, knees bent, and heels on the ground. 2. Bend your knee on one side, bring it toward your chest, and hold it there. 3. Fire (squeeze) your glute to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 1 to 2 seconds. 4. Lower your hips back to the ground. 5. Complete the set on one side before repeating on the other leg. Be sure to: Do not let your back extend during the movement. You should feel it: Working your glutes, and to a lesser degree your hamstrings and lower back.

Exercises

NOTES

glute bridge - 1 leg

1. Lie faceup with your arms at your sides, knees bent, and heels on the ground.
2. Bend your knee on one side, bring it toward your chest, and hold it there.
3. Fire (squeeze) your glute to lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold for 1 to 2 seconds.
4. Lower your hips back to the ground.
5. Complete the set on one side before repeating on the other leg.

Be sure to: Do not let your back extend during the movement.

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