SUPREME FITNESS TIP OF THE WEEK: WORK THAT BUN!!!

SUPREME FITNESS TIP OF THE WEEK: WORK THAT BUN  

RUNNER'S LUNGE TO STANDING BALANCE

Start in a runner's lunge with your left leg extended behind you and right knee bent at a 90 degree angle. Your hands should be on either side of your right foot. Plant your right heel firmly in to the ground as you press through your left heel and straighten your right knee. Squeeze your glutes as you stand upright and raise your left leg straight behind you. Don't forget to reach your arms out in front of you as you stand for balance. Repeat 12 times each side.

 COORDINATION SINGLE LEG BALANCE

Begin with both feet on the floor and your knees bent, hips extended behind you. Reach your right leg straight behind you with the foot 4 inches off of the floor (keep the left knee stable and bent). Extend your right arm up alongside your ear and your left arm alongside your hip. Balance on the left leg as you pull your right knee in toward your chest and switch your arms. Then extend your right leg back long as you switch your arms back to their start position. *Note: bend the elbows to move the arms * Repeat 12 times each side. Option for more advanced: hold 3 - 5 lb. weighs in your hands. 

SHOULDER BRIDGE MARCH 

Lay down on your back, bend your knees and place your feet on the floor hip bone distance apart and parallel. From here press your hips up toward the ceiling, engaging your glutes and hamstrings. You should be resting between your shoulder blades, as not to apply pressure on the neck. Keeping your hips at this height, press into your left heel and lift your right leg to a table top position, switch legs. Keep alternating sides without letting the hips drop, especially on the side where the leg is lifted. Repeat 20 - 30 times. (Each lift counts as 1 rep).

 CLAM SHELL 

Lay down on your right side, place your head in your hand. Bend your knees into your chest so that your knees are in front of your hips and your feet are in line with your knees, making a diamond shape with your legs. Keep your feet together and lift them up on a diagonal. Again, keeping the feet together, lift your left knee, rotating and squeezing into your left glute. Lower with control and repeat. Do 15 times on each side.

CURTSY LUNGE

Standing tall, place your left hand on your hip and your right arm extended overhead. Take your right leg and cross it behind your left with your heel lifted and toes on the floor. Both legs and knees are slightly turned out. From here, bend both knees keeping the right heel lifted and the left heel on the floor. Press into the left heel, squeeze your left glute. Stand up straightening your left leg all the way and pull your right knee up to your right elbow. Repeat 12 times on each side.

SIDE PLANK GLUTE PRESS 

Begin on the floor, sitting on your right side with your forearm on the ground or a mat, elbow under shoulder. Bend your knees back to a 90 degree angle and line your knees up with your shoulders so that your body is one straight line from shoulder to knee. Reach your left hand up to the ceiling. Press into your right outer thigh and lift your hips off of the mat, as you raise your left leg above your right. Lower down to start position with control and repeat. Do this 12 times each side.

KNEELING SIDE SWEEP 

Start standing on your knees. From here, reach your left hand down to the floor about a foot away from your left knee. Reach your right hand to the ceiling and lift your right foot off of the floor in line with your hip. (Modification: the leg can be lower than hip height if needed). Make sure to squeeze your left glute and press your hips forward so that both hips are fully extended. Take your right leg and sweep it in front of you without moving or rotating your hips, then sweep it back to the start position. Repeat 10 times each side. Remember to slow and find the control over speed.

KNEELING KNEE LIFT

You will need one 5 lb. weight. Come down on all 4's with your shoulders over your wrists and your knees under your hips. From here take your 5 lb. weight and place it directly behind your right knee. Pull your right heel to your seat and make sure you are squeezing the weight behind  your knee, holding it tightly. Lift the right knee off of the ground/mat about 1 inch. From here, without arching your back or moving your pelvis, lift your right knee behind you bringing it to the same height as your sea—reaching your toes for the ceiling. Lower without placing the knee back on the mat and repeat. Do 15 times on each side.

Lady Supreme!!!!