this warm-up is part of my GOT GLUTES series a structured training plan to
help you build stronger glutes today we are going to work on warming up the
glutes opening up the hips and firing up those muscles to get them ready for a
good workout use this workout before you do any of my glute work or you can also
use it on active recovery days so let's get started take a nice big deep breath
fill your belly one more time
great ok let's begin with just a few little squats
make sure your knees are tracking over your toes
take whatever stance feels comfortable you don't have to go as wide as I
am going okay now we're going to get down on the floor so we're gonna squeeze between
those knees get down on the floor we're gonna do a few cat-cows just to open up
the spine
I want you to inhale as you cow exhale as you cat
okay you're going to move through this position now and we're going to fold
over the leg so this will stretch the glutes dynamically okay we're not looking
for static holds we want to move through last one okay now we're going to do the same thing on
the other side so switch positions and roll through you may also notice
your adductors are feeling a little bit of a stretch so throughout here or you
may feel it in your hip flexors on the other leg depends on how tight you are
three more
and this is the last one okay great let's move on to the next one
get on all fours and I want to instead one leg out like this and put your foot
flat on the floor now you're just gonna rock back and forth this is gonna help
to open up your adductors a little bit so before we do our glute strength
training workout we want to make sure we're good and open not just in the
hips we just don't want to fire the glute muscles but we also want to get
all the supporting muscles around the hips and everything that is going to
help us do the job more efficiently and more effectively we want to get that all
warm and open up and ready to rock and roll okay let's switch to the other side
put your leg out you're breathing in and out as you do this inhale exhale inhale
exhale rock back and forth you can also use this workout on your active recovery
days to help increase mobility in your hips
okay now we're gonna do some glute bridges so we're gonna lay down our back
and I want to take the frogger stance so your feet are close together okay and
your knees are gonna be far apart when you lift off the floor your knees are
gonna open up like this okay so I really want you to focus on squeezing the
glutes here not hyper-extending your low back so watch that you're not like going
like this okay so you want to focus on squeezing here and opening up the knees
as you come up then release open release open keep going like that we're gonna do
ten more reps like this ten nine you can put your hands here
eight make sure you're feeling it seven your butt firing up five four three two
last one okay good we're gonna do another set of those so just take a
little rest make sure you're squeezing your glutes at the top opening those
knees get ready here we go one two
3 4 5 6 7, we are going for 15.....8 9 10 11 12 13 14 15
okay awesome let's flip over on our belly well actually on all fours
and we're going to do a few donkey kicks so here what I want you to focus on is
squeezing the glute but not hyper extending that back so do not allow that
back to arch like that we want to keep a nice stiff core throughout the
torso so cocontract your core muscles then you're going to make sure your leg comes
up like this but you're focusing on your glutes well
so you want to make sure you're firing this muscle up okay here we go
so we're gonna squeeze down squeeze down keeping your core very stiff that's
three four five six seven eight nine ten 11 one more 12 okay good let's switch to
the other side big deep breath here we go
contract the core now we're gonna go one two three four five six seven eight nine
ten two more eleven twelve okay take a little rest when I stay co-contract
the core I mean the muscles all around your spine okay so think of maybe
if someone was gonna punch you in the gut we don't want to go like this and
contract like that but we definitely want to brace everything so we are
nice and strong okay let's do it one more time
donkey kicks here we go co-contract nice and stiff let's go one two three
four five squeeze those glutes six you gotta pay attention seven and focus
eight nine ten eleven twelve switch to the other side one two three four five
six seven eight nine ten eleven twelve okay awesome
now one more exercise we're gonna do a reverse lunge so again you want a co-contract
your core so make sure you're not slouching you're standing with
good posture and you're going to step back bring your knee down to the floor
as close as you possibly can okay and then back up what I what you
don't want to do is this collapsing forward like that and you don't also
don't want to hyperextend like this we're going to do fifteen reps on each
leg so one two three really focus on the glutes four
of the other leg that's sustained five in the front six seven that's anchored
in the front eight nine I'm a little wobbly ten because I'm not
warmed up yet eleven twelve thirteen fourteen fifteen
this is why it's so good to rehearse movements that you're about to
do specific to your workout so your body and brain communicates to the muscle
and says oh this is what we're going to do okay get ready so now we're going to
switch legs to the other side here we go one two three four
keeping the nice tight core five six seven thinking about the glute eight
nine it's not the glute it's glutes ten eleven twelve thirteen fourteen fifteen
okay all right one more set on each leg here we go one two three four five
six seven eight nine 10 11 12 13 14 15 okay the other leg last time let's do
this 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 okay
great stuff so you should be breathing a little bit heavier so that's good it
gets the blood circulating the oxygen circulating for your body so that's your
warmup now when you go and you do my glutes series and in each glute
workout I will extend the warm-up by doing a rehearsal for each of the
exercises that we do in that specific workout for that day
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