Thanks for the suggestions. I have a few Margaret Richards workouts I will need to dust off! I most likely have what I need already the vidiot that I am!
I had spinal surgery and can no longer do kettlebell swings or deadlifts unfortunately. For now I will plan on doing mostly floor work and then figure out how often per week for results! Surgery has forced me to rework my entire workout choices. It has been a slow but steady progress. |
TaeBo Advanced Live #5! I plan on doing this one today. Also, the glute segment from Tonique original.
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http://4.bp.blogspot.com/-OCgojI2MsW...eal_bridge.jpg I can actually go heavy on those without hurting my back. (They are easier on the knees than squats, too.) Not too many videos include weighted glute lifts/raises, so I will sub them in for deadlifts or squats sometimes. Please check with your doctor or physical therapist to find out if this move is safe for your condition! |
A few things:
I have to second the recommendation for Bret Contreras’s work. He doesn’t have videos and I don’t have his books but the stuff on his blog and you tube are great. I need to start following him on IG. On his blog a few years ago, he featured a woman who was training for a figure competition using only bands due to a hand injury. She won the competition! He posted the following video of her exercises (it’s not a follow along but rather shows a few reps of each glute exercise she used) I do these from time to time and they are great. https://youtu.be/YMs7MmnZRBg I also like Linda Woolridge’s band workouts ( I just did her Resistance-Barre DVD) and today I also pulled out Squeeze by Tracy Effinger for the first time in over 10 years just to do the glute work. There are 3 different segments for buns and thighs done with your feet on the wall. I love these. Due to a back injury, I can no longer do kettlebell swings and only recently started doing deadlifts again although only with the bar set above the ground in a rack. Glute bridges and hip thrusts are my go to glute exercises at the gym and I do lighter ones at home weighted like Alta showed and BW only. I also do one leg glute bridges with my leg on the floor or elevated on a step. The other thing that really work the glutei if you squeeze them properly are back extensions done on a machine. I am not sure they are as effective if done on a ball but those hip extensions on the ball shown in the video I posted are really good, specially with the band. |
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I also highly recommend clamshells with a mini band above the knees. Works the gluteus medius. |
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http://www.videofitness.com/reviewsd...ew.php?id=3315 :sun: |
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Here is a video of Bret doing several different band exercises: https://youtu.be/EmSflSUgXro Oh darn Alta, I thought the link you posted was to a you tube video. |
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Anyone see the new Tonique Glute workpit? I alsp agree bridge work, hip thrusts or whatever you call them are the best butt exercise.
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