20 Cross Bridges
10/10 Lateral Lunge Sweep
If you can’t do a hip thrust (bridge) without feeling it in your lower back, you have some major stengthening to do in your glut max! May I remind you that the glutes make up a major part of your core. No amount of situps or crunches will ever do for you what glut development will. So kiss the cheeks and pinch a penny!
Cross Bridges: Make sure to lift the hips using the glutes. You can do this by focusing on a pelvic tilt before lifting your rear off the floor. It’s also not about how high you hold your hips, rather how well you hold them with your glutes. Raise one leg at a timeand pass the core ball around the back of the knee. Make sure not to drop the hips as you shift from leg to leg.
Lateral Lunges with Sweep: As you lunge to the side make sure to keep your lunging foot and knee facing forward as you shift your hips far back. Reach for the lunging foot with the ball and as you bring your feet together ‘sweep’ the ball along the floor and then raise high overhead, slightly reaching to the opposite side. Sweep back through into the same lunge.