Glute and Ab Workout

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Glute and Ab Workout

Several years ago when I could no longer ignore my physical problems due to a liifetime of desk-sitting, I found myself laid out on the gym floor with a thrown back.  I laid there for about half an hour before I could even get up off the floor.  On my drive home, I promised myself that I would figure out how to fix my back.  Since then, I have not had any more back issues and have increased my deadlift over 100 lbs.  Many different things went into fixing my back, but one of the major factors has been adding a glute and ab routine to my regimen.  I’ve been doing this routine for a few years now, and it has really made a difference in my running and the rest of my life.

Glute and Ab Workout

 

  • Warm up

 

      1. Foam Roller on quads and hips and glutes
      2. Fire Hydrants – hands and knees rotate femur in circles like a dog peeing on a fire hydrant.  Focus on tight abs and using glutes to move your leg.
      3. Glute Clinch – lay flat on your back and clinch your glutes tight for 30 seconds.  Focus on using only your glutes and keeping your hams loose. Someone should be able to pick up your leg about a foot off the ground (ie: your hams should not be pressing your heels on the ground so hard that they can’t pick up your foot)
      4. Bridge pose – hold for 30 seconds, twice. As you get stronger, add a band at the knee.

 

  • Robot Wobble with band around knees – tight lower abs with hips tucked.  Band around knees, feet hip width apart, flex at the knee. Wobble from one leg to the other, keeping upper body stiff like a robot and legs stationary resisting the band. Should use only glutes to keep your feet the same distance apart and you should feel burn in the glutes.  
  • Fondas – tight lower abs.  upper hip more forward than lower hip, but top leg behind lower leg.  slightly pigeon toe on top leg. Do not use your hand to prop up your head (like this), as this recruits obliques and hip flexors.  Instead, lay your head down against your humorous, like this.  Focus on tight lower abs with hip tucked toward abs., and raising top leg with just glutes.
  • Elbows on the ground donkey kicks. – knee at right angle,  raise foot up toward the ceiling using glutes.  tight abs with hip tucked toward abs.
  • Hip Hinges with wall tap. – like stiff legged dead lift, but with no weight.  Feet hip width apart with flex in the knees. Focus on tight abs with hip tucked toward abs, flexing abs the whole time and moving your butt back and just hinging at the hip without bending your back or hiking up your butt (ie: opposite of tucked hips).  Stand one foot from a wall and do this until your butt hits the wall. You should feel tightness in your hams. Video: https://www.youtube.com/watch?v=xEZXpVOgtE0 Video 2: https://www.youtube.com/watch?v=QkG6NXLaNGk
  • One-legged Hip Hinge This looks like a good article on the topic. We started out using our hands to hold on to a rack or a pole or another person to maintain balance at first.  Focus on tight abs with hip tucked toward abs, moving your glute back behind your ankle, and feeling stretch in your hams. Feet hip width apart with flex in the knees.  This should activate the entire posterior chain (calves, hams, glutes).
  • Extended Plank with “Carpet Scrunch” – So this is like a regular plant, except they want you to put your elbows as far out in front of you as you can, to the point that its uncomfortable.  Then flex your tibialis muscles so that your toes point in, and act like you are on a carpet that you are trying to scrunch up with your feet and your elbows.  Most trainers ask you to do like a 2 minute plank; you won’t be able to do this for 2 min. They had us do these for 10 SECONDS and do like 3 sets of 3. As with all the others, be sure to tuck your hips forward and activate those low abs.
  • Hollow Rock –  The best way to describe this is with a pic: http://crossfitamplify.com/wp-content/uploads/2014/08/hollow-rock.jpg  You can make it easier by bringing your knees and hands closer to your core, if you can’t start this advanced.  Hold the position for like 30 seconds or longer, if you can. Once you get to where 30-45 seconds doesn’t produce lots of pain, extend your legs and arms out away from your core.  Keep the small of your back on the floor (don’t allow your low back to arch) and keep your low abs sucked in with hips tucked forward.
  • Modified Dead Bug – A normal dead bug is like this: https://www.youtube.com/watch?v=I5xbsA71v1A  When you do this exercise, there are a couple things to watch out for:  (1) don’t let your low back hollow out or arch; keep your low abs tight so that the small of your back is pressed firmly against the floor.  (2) keep your raised leg less than 90 degrees (femur perpendicular to the floor); your tendency will be to bring the raised leg closer to your chest.  Don’t do that. Keep that knee slightly past perpendicular away from your chest and keep it stationary while the other leg lowers. The modification we will do is with the arms:  lay with you head arm’s length from a wall, and extend your arms so that your hands are pressed firmly against the wall and do the exercise with your arms in this position. Like this:  http://static1.squarespace.com/static/52cdf7dce4b059a6045f8360/t/53715471e4b0b339e9d88401/1424797386724/
  • Mountain Climber – In a plank position with a controlled cored and neutral pelvis, bring you knee as close as you can to the elbow on the same side.  Don’t roll your hips under if you can’t reach your elbow, just go as far as you can. Then put your foot back on the ground and do the other side. This is not a speed exercise and you should not look like you are running in place.  Do them slowly. Your abs should be flexed the entire time. Here’s a video: https://www.youtube.com/watch?v=i7fYCgfoyP0
  • Hollow Rock / Mountain Climber Tabata Circuit – Hollow Rock for 20 seconds, then rest 10 seconds, then Mountain Climber for 20 seconds, then rest 10 seconds.  Repeat 4x.
  • Weighted Hip Thrust With Band – Lay with your back on a bench and put weight on your hips (can be anything: barbell, sandbag, whatever), properly hinge your hips and keep your torso rigid so that the glutes and abs (mostly glutes) are doing the work.  The abs need to tuck the hips so that the glutes have a stable hip girdle to push off of, then its all glutes. Don’t go down too far. http://bretcontreras.com/how-to-hip-thrust/ and   https://www.youtube.com/watch?v=A8nFGuY77CE
  • Assisted One Legged deadlifts with kettle bell – similar to the one legged dead lifts above, but the “assist” is holding on to a pole for balance with one arm while holding a kettle bell with the other. use this when going up in weight until you can handle the weight without the assist.  Kettle bell should be significant, like 30-40 lbs for a 180 lb man. use the one arm to hold on to a pole while you perform a proper hinge and use the glute of your one leg to lower your torso while raising the other leg behind you (like toppling tree pose, but with bent knees.  You want the leg and torso to remain in one line).  The leg you are standing on should be bent significantly.

 

      1. do not use your arms and shoulder.  power comes from your “hinge” (glutes and abs), not your shoulders and arms.
      2. keep the kettlebell close to your crotch at the bottom