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Hi everyone. It's Amy again. And I have, I do have the third installment of the peach pants work out. I couldn't help myself last time I thought that was it, but I have one more in me. Then they are going to someone very special and she is the original Georgia peach. Um, she knows who she is and if she's watching, they're coming your way. And then I'm sure everyone else will find out who it is once they're passed over. But I had one more workout I needed to do. And this one is very, very, very specific for glutes. It's a little bit of fitness based training and some exercises, not really a lot of Palazzo, these exercises in this workout, but let's use our employees intelligence with all of the exercises that we have today. Okay. So we're going to start you guys. What?
You're going to need a towel or if you have a little slider, those fitness lighters that are kind of popular. Now, one of those, I've got a towel. Um, I also have the box from the reformer, but if you have a bench or coffee table at home, if you have your long box like this, this is great too. You just need something raised up and you'll see what's going on with that in a minute, okay? But let's build our, but we're going to work on this. We're releasing the hip flexors first today in a principal to release before we awaken and strengthen. Okay, so split stance squat here. I'm going to bend deeply into my front knee and I want you to just take this hip as open as you want right away. We're going to go back and forth a few times. So by opening up the hip flexors is going to give us a little better environment to get the glutes awake, ability to contract them sooner, um, wake them up and work them. Okay, so here I am lunging, you could take your arms out to the side.
Hip Flexor Stretch
I'm going to go ahead and take my arms up cause it really feels good to get as much length first as possible. I have my shoulders up. It's okay. Just let this feel good. Open things up. Okay, two more times on this leg. Just open up that hip flexor line and then let's change legs. So we're stretching, releasing before we, uh, contract and engage. So lengthen into that hip, moving forward and back.So what I meant by Paulie's intelligence, um, yes, we're gonna work navel to spine or the concept of stabilizing the back with you abdominals. Of course you'll need that for a few exercises, but let's just really think we're building the glutes. We're working in glutes. So right now, even my front foot, I'm pushing, pretty firmed down on the ground and I'm starting to feel some awareness right here in the back of that hip. Couple more. And I'm also feeling beautiful release on the other hip in the front. Okay. Coming down onto your elbows for an elbow plank. We're going to be marching our legs.
Forearm Plank w/Leg Lift
And what I want us to feel with this is really taught legs and very pulled together peach cheats. So come on down, establish your plank, get your Palladio's intelligence on, and then start a really slow marching. So I'm stiff legged, these stiff legged, and I want you as you lift your leg up, it's the glute, not the hamstring so much, but lift your leg from your glute. Okay? So if you like timing yourself, you could maybe do like a minutes worth of this
Prone Double Leg Lift
Okay, I think I'll show it first here and then I might progress with the hands underneath the forehead, but I do need to turn my head so I'm even okay. So open the legs a tiny bit. Press your pubic bone to the mat. Palladia shoulders down, lift up, lift your legs up, stretch your legs. Beautifully Long. Contract those glutes. Lower down. We're doing 10 of these and they're slow on purpose. Here we go. So think length and height.I have my hands here. It helps me actually stay a little longer in my lumbar region. I'm pretty Lordotic so I need to keep working on lengthening back there while I strengthen my hip extensors. One more with my hands here. I'll show you the next. If you're not already doing that, it would be here.
It's is harder for me to keep it in my glutes, but I'm up for the challenge. 10 of these together, so lift, go a little higher if you're ready for it. I don't want you to feel like it's only your low back though, that you feel I'm getting contracted. You will, but see if you can focus more like lower the back of the thigh, right by this at bone and then the round part of your button.
Child's Pose
Okay. Hope you're feeling right here. Here. We're going to need your box now or your bench or go near your coffee table, okay? At this point, so we're going to move the and bring your towel or your slider out. So here's the deal.
Hip Lift with Short Box
I want you to lay back on your table and coffee table, your bench. Get your shoulder blades right near the edge. That is kind of like teaser, isn't it on the short box. So get there are the long box hands behind your head and I want you to lift your elbows up in the periphery of your eyes and then just pause here. Everybody get your feet in a position where you feel like you can actually hold your hips up for quite a while. You do not have to be feet in line with sitz bones. Okay? For me today, I feel like a little wider is I'm really working in feeling that I could stay there for a bit. Okay, so what the thrust is is a bit extra like push at the top.
So what's happening, we're lowering our pelvis down toward the floor. It's okay to pick up the head and chest and then press up and down.
Just a little post to your tilt so that you, again, you're trying to keep this law. Okay. I don't want you to be up in this thrust with your hips down here. It's not healthy and it's not going to get your glutes working out. So we need to angle that pelvis like that. Okay, let's continue. So we're going down to three and up.
The glute Max takes a lot of strengthening by building the glutes will have a healthier back, healthier knees, hips, ankles, toes,
Lunge with Short Box
But also it's the one that your uh, is the forward leg. So go down is the front foot, the front foot heel, push it into the ground and stand on that. So I'm trying to drive my front heel down into the ground. Use that hip and stand tall and let's go down. Yeah,
You want to think of this as a vertical movement rather than going forward or back this way. So if you can just go vertically down that plum line and up. Let's try arms out for five more on this side.
Push that foot down on the ground and stand.
Way Out of that is to go smaller movement, right? Just keep in mind, whoa mind to muscle, smaller movement.
Lunge with Slider
Okay. Same idea guys. It's the front foot heel from on the floor, but this one also has to contract and I want to pull both legs up so we can go down front. Heel, pull your body up down.
That's going to be one of my goals too.
You can just toss that around. Okay. Balance Challenge on the standing single leg. Also, um, challenging your balance of going forward into the space and back up to vertical angle stability, needs stability, all necessary to have better hip strength to balance better. Okay, so step one foot forward, take the leg behind you so often your front knee or bend it just a little bit and do this. Lean forward and touch your prop. I'm going to just touch the box. How would you up his from here again and your upper back at the same time. Then bring this knee forward and pull it towards your chest. Here we go again.
Single Leg Balance Challenge
As we progress. Of course you wouldn't really need that prop there. You could touch the ground. I'm going to try to reach over the box.
Kind of about more about function and strength. Okay. Yeah. Other side. There's pick out right up. Take your leg back slowly. You're flexing over your front hip. Tapping that mat. Exhale. Bring yourself up, can breathe in
You can do this with a Gondola pole or just know that a little bit of that shaken is good. And again, five more.
Let's do just a little transitional standing roll down. Just roll. Bend those knees a little bit. Let your back round. Sometimes the back needs a little bit of a break in between and roll all the way back up. Okay, let's put our box away or move away from your coffee table bench away. We no longer need it when I cleaned my towel up here and then we're coming down on the mat now everybody. So come on down and get yourself set up in a bridge set up and can just lie still for a moment or two here.
Standing Roll Down
Okay guys, we're ready for a bridge. So go ahead and just lift your hips. You don't have to articulate a bridge, get steady on one leg, and then take the other leg just skyward and hold there. So I don't want us to do articulated bridge. I just want you to set your hips down and then press right back up. Okay, we're going for 10 of these. So back to what I said earlier about a little bit of posterior tilt for those of us that have my body shape and that really Kirby low back so that you don't just hinge yourself up on your back muscles, I want you to feel like you're powering yourself up from that foot that's on the ground, that hip, those glutes press.
Single Leg Bridge
So got to do a little bit of tail curl. This hip should be reaching toward the office at wall. Okay, I've got two more and the very fun thing at the end, hold it here. Just hold, hold, hold.
Power yourself up with this side of your butt, that hip and press
Single Leg Lift
Okay. Single leg extension. So I'm going to take my left leg behind me, toes on the ground, and then I want you to walk your hands to the right side of your mat. Okay. So the upper body's in a slight side bend. Now move one hand the lower one back a little bit. So I've got one hand right on the outside of that knee.The other hand in the top corner of the Mat. Take a look if you need, but then take the back leg. Point your toes. We're going 10 lifts. You don't have to lift it high. Well, anything lifting law. Remember the marching plank at the beginning of the workout, getting that neuromuscular connection. Think of that straight leg lift here again from those glutes that was five. Just five more. Pull that stomach up.
Do your goods. Pilati shoulder position and four guys are going to stay up on the fifth. Hold one there. Now take the leg back, touch your toe to the ground, make sure you can see that toe lifted back up in line with your hip. So it's going arking behind and arking up, working behind. Arking up, hopefully feeling that nice, powerful, uh, lift from your glute.
Single Leg Lift w/Arc
Five more down and up, down and up. Three, four. The leg kind of goes off out to the side there, which I know is happening and as supposed to, okay. And that on the other side. So quadro pad one, they behind. Walk your hands to the side of the Mat. Your body goes into a slight side bend.
Single Leg Lift
This hand comes off the side of by that knee and your law. Here we go straight leg up too. And right now the leg is behind the hip. I can't see that foot yet. Four make sure your stomach up is in your back as long and six, seven, eight, nine hold it on 10 now angle is flipped back. Aha. There it is. You know, lift it from there and move it out to where it was before.
Single Leg Lift w/Arc
So it's arking two and we'll lift three, four, five getting this stuff done and seven doesn't have to go high. And one thing long. Nine mean balance is challenged on this one, two and 10 Neesen okay guys, we have one more. It's not easy either. So come on to a elbow. Think clam, right? You're going to get your legs in a clam. Set up heels on language. Sit Bones, get some good stabilization on your scapula. Lift your hips. Okay, so I've lifted my hips because his bottom, bottom glute helped pick my hips up. Do three clams to three. Take the straight leg out, three Ab duction movements and two and three bring it in.
Child's Pose
Start all over. So it's the bottom hip that lifts you up top hip helps clam the leg to three straight leg out top hip, one, two, and three. One more round is all we need. Ready? Press up. Clam two don't sag the shoulder if you can help at three. If this is too hard, you don't have to be up with your hips off the mat, but that's where we're getting that glutamine work and okay, other side. And then we have a nice stretch to finish. Here we go. Keep things moving. So bottom hip, glute mead, press yourself up.
Clams and Straight Leg Lifts
Rotators. Move this top leg into clam three times straight. Leg Out, ab duction without dropping the body down to the floor. Who did that around three times. Hey, get down. Ready and press up. One, two. When I need a massage after that, lifting goodness and up. Keep that bottom hip, pressing your hips up. And three, we only have one more. Everyone ready and press glam and two and three. Last movement. Three. Two and one.Okay, I'm not a Yogi, but I kind of know what pigeon looks like. That pigeon stretch will feel very good after all of that targeted specific glue work. So pick one of your legs, move that knee forward, take the leg back, get this Shannon Square to the front of your mat as you can and I want you just to come down, bring your pelvis toward that front heel, bring your body low, take a few deep breaths. So you're stretching again back that releasing that hip flexor, but definitely stretching all the glutes on the right hip. Okay. Other leg and I hope you've liked peach pants [inaudible] three it's the last time you'll see these pants from me on this platform. I'm sure you'll see them elsewhere out in internet land.
Pigeon
Get a good release on this hip everybody. And I guess the message is just keep working. Your glutes are one of the most important muscle groups of your body. They help us stand tall and they keep our back stable and strong. Help our knees stay strong and our ankles stay strong and they look good in jeans. Okay. Thanks for joining me.I'll see you all next time. Bye. Bye.
Infinite Vitality: Intermediate Mat Workouts
Mention
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Amy Havens (Teacher) |
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Lacey |
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Kandie A |
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Olga R |
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Kay L |
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Kim R |
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Paula H |
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Sarah Edwards at Positive Pilates Solihull |
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Ama Z |
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Comments
I have a question on one of your exercises (it starts around 20:03). Why are we taking this position apart from challenging our balance? Is the side bend supposed to increase the work in the glutes? Thank you in advance for your answer.
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