Glute Kickback

Primary Muscle Being Worked:      Glute
Secondary Muscle Being Worked:  Hamstring

• Get on all fours
• Place hands about shoulder width
• Knees directly below hips forming 90* angle
• Lean slightly on left side 
• Raise right leg up so that hamstring is in straight line with back
• Push feet towards ceiling 
• Hold for 2 secs
• Return to starting position!
• Alternate between left and right side.

Side Plank

Primary Muscle Being Worked:  Transverse Abdominis, Rectus Abdominis, Oblique, Quadratus Lumborum (lower back), Gluteus Medius, Gluteus Minimus, Adductor
Secondary Muscle Being Worked:  Gluteus maximus, Quadricep, Hamstring

• Lie on right side with right elbow below shoulder
• Form straight line from shoulder to ankle
• Rest left foot directly on top of right
• Raise hip up and tighten abdominal area (Breathe OUT)
• Try to hold for 30 secs or longer
• Slowly lower hip to ground (Breathe IN)
• Alternate between left and right side!

Donkey Calf Raise

Primary Muscle Being Worked:  CALF (gastrocnemius)

• Find something you can step up on ( I use two weighted plates)
• Find something you can lean on to stabilize upper torso
• Step on weight (whatever your using) with only balls of feet
• Legs completely straight with heels down
• Slowly raise heels as high as can tolerate and hold for 2 secs
• Slowly drop heels to starting position
• (You can add weight on back or have someone sit on back like a donkey!)

Bicycle Crunches

Primary Muscle Being Worked:       RECTUS ABDOMINUS
Secondary Muscle Being Worked:   OBLIQUE

• Lie flat on back with legs up, knees bent at 90* angle
• Straighten right leg forming 45* angle above right hip
• Draw left knee towards left armpit
• Engage abdomen (Tighten)
• Rotate torso and slowly bring right elbow to left knee (Breathe OUT)
• Hold for 1-2 secs and return to starting position (Breathe IN)
• Alternate between left and right side