Workout Wednesday – Glutes

Today is about your most important asset, which is safe regardless what the Federal Reserve do. And 2020 ain’t done with us yet!

I’m talking about the glutes, a weak butt is a liability and a strong butt is a best and safest ASSet!

Glutes might have an bad rep, and glute drills are often split over back days and leg days for people doing classic body split workout plans. But strong glutes are what makes you just bounce up and keep going if you fall, and improves your survival rate in severe injuries and diseases. So this ASSet deserves a day for sure 🍑🔥

14 powerful drills for glutes:

  • Lateral rises
  • Leg lifts
  • Hip circles
  • Controlled hip movement
  • Warrior 3 leg pulses
  • Controlled hip rotation in standing
  • Upward facing dog leg raises
  • Glute bridges
  • Bridge pose with one leg
  • Endurance bridge with block
  • Side to Side Swings
  • Lunges with rising knee
  • Let’s shake out the mucus!
  • Digital Detox squats 📴

Legs

Happy Workout Wednesday! This week is legs, and I bring eleven exercises that you can do at home without equipment to build strength, flexibility and balance.

Forward back leg swings, Frankenstein lifts, Jumping lunges, Skandasana switches, Side Lunge Touchdowns, Warrior 3 endurance hold, Ankle Crushers, Ice Skaters, Figure Four Squats, Tiptoe Goddess Pulses and Goddess Squats.

Core drills

Today’s Workout Wednesday is core drills.

The drills are Supine hip lift, Hollow body side holds, Crunches with legs up, Pulse-ups, Fifer Scissors, Headstand pike leg raises, Headstand L-switches, Rocking Boat, One arm/one leg plank, Tuck on toes lift and Plank with knees to opposite elbows.

Next Wednesday is legs 🦵🔥

See more drills on my YouTube channel.

Hands and wrists

Hello and welcome to the first Workout Wednesday!
Today’s focus is hands and wrists.
Having strong and healthy wrists is important to perform arm balances and handstands. Weak hands can also hold you back in deadlifts.

Spider hands undoes the damage to hands from too much phone time, and is a must to build strength for arm balances on fingertips.

Stretching wrists can be performed in full plank or on your knees. Work in different directions, back and forth, and side to side.
Do the stretches with reversed grip.
Put palms in the ground.
Do push-ups with hands rotated inwards.
In addition to these drills, you can also help your wrists and hands further with a digital detox, which gives the joints a break. I do also take 5 milliliter of methylsulfonylmethane or MSM solved in water, daily.
I hope you liked these drills, and see you on next Wednesday for core drills.

15 great workouts for middle splits

Going really deep in bound angle pose, frog pose and middle splits is a dream. It’s a long mission for most of us, and you need both flexibility and strength to achieve it safely. Here are 15 drills that improve strength and hip mobility that you can do at home with no equipment.

Hip Rotations

Perform roundhouse kicks in place

Forward Back Leg Swings

Swing leg back and forth, from a position resembling Warrior 3 to Uthita Hasta Pandangustasana C

Side To Side Swings

Swing leg to side and across center line

Opposite Foot To Hand Taps

Tap your opposite hand with your foot

High Knees

Lift knees high and keep a good tempo

Buttkicks

Jog in place and kick your butt with your heels

Jumping Jacks

A well-known drill. Stretch your shoulders with puppy pose if you feel any stiffness or discomfort.

High Kicks

Kick low at side and then high, on or across center line

Mountain Climbers

Great to fire up core

Side Lunge Touchdowns

Start in center of mat, and lunge to the sides and touch ground with your hands

Inch Worms

Start in a standing forward fold, walk with your hands forward, do a push-up and walk with your hands back.

Burpees

A burpee is a push-up followed by a squat jump, with hands to the sky at apex.

Squat Jumps

Squat jumps is great drill to fire up the legs

Ice Skaters

A powerful exercise that targets the whole legs

Ankle Crushers

Keep feet together and squat down. Go all the way down if you can do a full bound angle pose.