Hump Day Booty Move: Laying Resisted Rainbows

These babies are a doozy!! Don't let the simplicity fool you - they may not bark but boy do they bite! When we did this in our Body Fix routine, people felt their hips for daysssss (myself included)!

Perform 8-15 reps (moving front & back = 1 rep) for 2-4 sets.

Your first couple times doing this, I'd recommend starting with lower reps for 3 sets or keeping it to 2 sets if you prefer to do a higher rep count. The catch with this exercise is that you'll begin to compensate, (use the wrong muscles to get the job done), which could lead to tension that creates pain beyond the soreness. Ain't nobody got time for that!

Notes on form:
- Lay on your side with a straight spine & hips hinged (body in slight angle, not completely straight).
- Put the band at mid-calf, and point the toe of the working leg.
- Keep the knee of your working leg straight through the entire set!
- Keep your hips stacked through the entire set. Don't let your top hip move front and back along with your leg!
- Keep your belly pulled in tight & always be conscious not to let your lower back arch when you move your  leg back.
- Make sure your leg movement draws an arch ("rainbow"). Moving it up & over - instead of just front to back - is what engages your smaller glute muscles, which builds strength in the top of your booty.

How many days did you feel this exercise after you tried it?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Resisted Leg Lifts & Squat Jack

This is a series we've been doing with the band in Body Fix lately! 3 leg lifts: directly side, diagonally back, and straight back, followed by 1 squat jack, then repeating with the other leg. Alternating back and forth between sides, you can do 10-20 reps per set (5-10 per side).

If you want to make this series a little more challenging - don't alternate between sides! Perform all 5-10 reps on one side before completely just as many on the other side.

Notes on form:
- Slightly bend your knees.
- Pull your lower belly in tight and squeeze your glutes so that your pelvis does not tilt anteriorly or posteriorly (no arched or rounded lower back!).
- When you lift your leg, aim to completely straighten it in the direction you lift before lowering it back to the floor.
- Isolate your leg and avoid using the momentum of kicking it, focus on lifting with control.
- For squat jack, keep your chest up tall and your spine neutral as you jump.
- Drive through your heels as you jump your feet back together.

What song motivated you to get all your reps and sets of this burner?! Share with me on IG/TW at @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Resisted Clams

If you're a person who sits all day at work and/or suffers from lower back pain regularly, this exercise - which can be done without the resistance band! - should be a staple in your regimen. This movement strengthens the top of your booty, your gluteus medius and minimus, which help support your lower spine. So while my fierce females may do this more regularly, the fellas need to consider this exercise too. It can save you a lot of pain in the long run! It can also make you a beast when you hit the squat rack - if you're into that :)

As you can see, I finished out my set by picking up the pace of my last few reps. That's optional. You can keep the slow pace, just do a quick pace, or do like I did and perform your reps half controlled, half quick.

Notes on form:
- Lay on side with knees in 90 degree angle. Be sure your feet are pulled forward and not tucked way back under your thighs.
- The hip you're moving should stay stacked directly on top of the hip you're laying on. Be sure that top hip doesn't rock back and forth with the movement of your knee.
- Your feet stay together for the entire movement.

Perform 10-20 reps at a time, on each side, for 2-4 sets.

You can do higher reps and more sets your first time doing this - if you're not using a band. If you're trying this for the first time with a band, keep your reps low, or do less sets, so you can see how your body responds - you may end up more sore than you'd anticipate!

Let me know how many reps you got done before you started to feel the burn on IG/TW @cassiebstrong #BStrong!

B Strong,

Cassie B.