WOD-STABILITY/LEGS

Tips for each Movement Below -Glute Bridge Keep feet shoulder width apart, with knees directly above the heels of your feet. Push through your heels, squeezing the Glutes and pushing the hips as high as possible. -Single Leg Glute Bridge Keeping stabilizing foot in line with shoulder, knee directly above heel of foot, pushing through the heel and maintaining hip centration while keeping opposite leg straight, stable and lifted. -Ecentric Static Lunge / Bulgarian Split Squat Making sure we keep our knee above our heel so that it doesn’t cross our toe, chest is up, shoulders are back, eyes up with arms behind head. Coming straight down for the hold to strengthen our hip and knee stabilization. -Reverse Lunge Beginners use no weight, just hands behind head. With or without weight, making sure to maintain proper posture with chest up, shoulders back and eyes up coming back for the reverse Lunge making sure to get a nice stretch, powering through the front heel and pushing off of the back toe to return to standing position. -Single Leg Deadlift Using our stabilizing leg to maintain alignment with heel, ankle and knee. Coming down for the reach, keeping Leg straight to feel a nice stretch in the hamstring and using the Glute to fire back to the top and squeeze. Make sure to kick the leg up as high as possible trying to get body in full alignment and flat like a table. *Beginners use no weight and stretch both arms forward* -Hip Thrust Knees are in alignment with heels of feet, shoulders are rested on a bench or flat elevated surface - pushing through the heels, keeping chin tucked and squeezing the Glutes while thrusting hips as high as possible. -Single Leg Hip Thrust Stabilizing leg, knee is in alignment with heel, opposite leg is straight and held, dropping hips as low as possible without touching the ground and thrusting hips straight up squeezing the glutes. -Hyperextensions Lying on your stomach, arms and legs are extended as straight as possible. Thumbs are up to the ceiling, bringing all four limbs up squeezing the glutes, erector spinae and shoulders. maintains eyes forward. -Swim Lying on your stomach, arms and legs are extended as straight as possible coming up for the squeeze using the opposite arm and leg and pushing force down with other opposites.