summer

If you want to lift more weight, learn to use your glutes!

The biggest muscles in your body are the Gluteus Maximus and the Quadriceps Femoris. Most people have no problems using and developing their quads but struggle to increase maximal strength in both the squat and deadlift. A common reason for this plateau is both weakness and inability to engage the Gluteal muscles. For this reason, I recommend practicing neuromuscular exercises to learn how to engage your gluteals on demand.

Many people will use machines and bridges to target the butt and increase muscle cell size. While this is helpful in gaining muscle tissue in the butt, practices such as barre and Pilates are highly effective at learning control of the gluteal muscles.

The muscles of your butt don’t only perform extension of the thigh, which is the main function during a hip drive, or bridge. Your gluteals will also perform external rotation and abduction of the thigh. Learning to isolate these movements, which are commonly practiced in Pilates and Barre will help you to engage the muscles of your butt during many exercises.

Whether you are performing lunges, split squats, deadlifts or squats, your gluteal muscles should be pulling in your femur into extension, this driving your hips forward. To truly increase strength you mustn’t only build cell size, but also the ability to engage your butt muscles on command.

Shred your legs with this forgotten training tool

It seems that only elite athletes and exercise masechists use this tool regularly and enjoy it. The benefits are numerous and include being cheap, accessible, and efficient. What more could you want out of a training device. What’s great about them is you can actually find many of them for free so while owning one is great, owning multiple is awesome. What is this great tool?

Hills!

They come in all shapes and sizes. They are found in most neighborhoods around the world. If you ask any Kenyan or Ethiopian runner they will most definitely speak with both respect and admiration for their favorite training hill. Hills aren’t just for runners though. We use hills all the time to straight lateral speed and explosiveness in young athletes. We also use the incline to challenge our members to build their gluts and hamstrings doing lunges and broad jumps up the iconic Laurel St Hill that our studio resides on. No other tool is will force your heart to beat faster, legs to shake with exhaustion, get results as quick as finding a big steep hill and owning it!

Toned in 20! Day 1

Hey guys! So excited for #tonedin20! Check our Facebook page every day for the next 20 days for a workout of the day!  

Post a selfie doing the exercises of the day each day to win a prize at the end! 

Each workout will be a little bit different, but they will all target your arms, abs, butt, and legs to get you bikini (or swim trunk) ready!

 

TODAY'S WORKOUT: 

10 exercises.....

:45 per exercise/:15 break in between

x2

 

1. Mountain Climbers!  

Focus on maintaining your tempo throughout the whole :45. Keep your core tight and keep your shoulders square over your hands. 

2. Plank with hip extensions

Focus on maintaining your pelvic tilt- so no sagging in your low back and no arching when you lift your leg!  This exercise is meant to work your booty and your core! 

3. Squats

Focus on keeping your weight on your heels, chest up tall, tight core!

4. Sumo Squats

Wide stance, toes turned out, chest up tall, shoulders back, tight core: working your inner thighs and booty!

5. Reverse sit-ups

Slowly lower yourself back into a reverse sit-up until you feel like you're as far as you can pull yourself back up, keeping your elbows wide! *for more support, have a partner hold your feet!

6. Bicycle Crunches

Keep your elbows wide and chin up so you don't pull on your neck!

7.  Ab Wipers

Maintain your pelvic tilt, slowly lower your legs to either side, pausing in the middle *to increase difficulty, perform with straight legs

8.  Thrusters 

REALLY focus on making sure your back doesn't sag on the jump out, keep your core tight, and shoulders over your hands!

9. Hydrant Kicks

Pelvic tilt, "PEE ON THE HYDRANT", "KICK THE HYDRANT" ;)

10. Glute pulses

Make sure your hands are shoulder width, and focusing on glute contraction NOT using your low back :)