B Strong, Build Stability: Gliding Hips, Thighs & Oblique Burner

Gliding is one of the best, (and most challenging!), ways to challenge your stability. You can turn the simplest movements into a a total body challenge that leaves you dripping sweat... just like this video does ;-) I'll love this combo, because it targets the muscles that stabilize your knee, (your abductors & adductors), and then stretches them out while you work your obliques!! If you know me, you know I value mobility just as much as I value strength, because having both is what makes you "fit" :-)

If you don't have a LYNX Board, you can use gliders, and if you don't have gliders, you can use hand towels on a smooth floor.

Here's the series:
A. Alternate between 1 gliding curtsy lunge & 1 squat jack (Perform 10 w/ 1 leg, then do 10 w/ the other)
B. Low Plank Sweeping Hip Abduction (Again, 10/side)
Resting as little as possible, alternate between A & B until you've completed 2-4 sets.

FORM:
[Gliding Curtsy Lunge]
- Your back leg glides diagonally behind you as you bend both knees **equally** to 90 degree angles
- Keep your core tight and engage your glutes to actively tuck your pelvis so that it doesn't tilt forward (which could strain your hip flexor and arch your lower back)
- At the bottom of the lunge, your weight is in the heel of your front foot and only your toes of your back foot are on the glider
- Also, your back shin is parallel to the floor & your front knee shouldn't pass the tip of your toe
- As you stand, drive through your front heel and squeeze that glute
[Gliding Squat Jack]
***Make sure ONLY your toes are on the gliders. Your heels are your "break system"... if you can't stop yourself w/ your heels, you're looking at the possibility of doing a split!! OUCH***
- Slide both feet apart at the same time
- When your feet are the proper width for a squat, drop your heels ("put on the breaks") & bend your knees so you land in a squat
- Then drive both feet firmly into the ground as you straighten your legs, lift your heels and squeeze your legs together like you're zipping them up
- I find to get in a rhythm that I just leave my heels lifted when my feet come together
***Basically act like your trying to "jump" your feet to a squat & together without ever letting your toes leave the floor
[Gliding Low Plank Hip Abduction]
- Low Plank = on forearms with shoulders directly over elbows
- 1 foot is on a glider, the other on the floor
- The foot on the glider, w/ a straight leg, glides sideways and upwards as far as you can w/out your knee bending
- Squeeze your glutes together and pull your belly in tight to avoid letting your pelvis tilt forward and your lower back to arch - that's risky for your groin!!
- If you're adductor, (inner thigh), is tight, you'll get a bonus stretch here!

Doesn't get much better than Legs & Abs does it?! Tell me how you like it on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

Hump Day Booty Move: Walking Lunge + Single Leg Hip Hinge

This is one of my favorite dynamic exercises to warm up my body for a workout! It activates the glutes, lengthens the hamstrings, engages the core and helps the body find balance

You'll alternate sides with every rep, so perform this exercise until you've done 10-15 reps per side (20-30 total), for 3-5 sets.

Notes on form:
- When you pull your knee up toward your chest, squeeze your abs tight like you're doing a crunch.
- As you step forward, make sure you're reaching your leg so that you step into your heel first.
- Bend both knees equally until your back knee is an inch off the floor.
- Drive through the heel of your front foot as you power yourself up to standing and squeeze that glute to keep your balance.

How many reps and sets did it take for you to break a sweat?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Resisted Walks & Squats

This movement series from this month's B Strong Body Fix will target your hips, thighs and booty from every angle! 2 steps forward and wide, 2 steps back and together, repeat, 2 squat jacks; 2 steps back and wide, 2 steps front and together, repeat, 2 squat jacks.

Perform this exercise series 45-90 seconds for 3-5 rounds.

Notes on form:
- Soften (slightly bend) your knees during the steps front and back.
- Hinge your hips slightly (keeping a straight spine and shoulders pulled back, reach your butt a few inches back and your head a few inches forward).
- Pull your belly in super tight and pull your shoulders firmly away from your ears.
- As you fatigue, pull your belly in tighter so your lower back doesn't strain.
- You should NOT feel a lot of tension in your lower back. If you are, check your posture and form, or don't perform the intervals as long.
- During the squat jacks, keep your spine straight and belly tight, and try to drop your hips below your knees (it feels really good, so do yourself a favor and drop it low!!).

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

B Strong,

Cassie B.

Hump Day Booty Move: Gliding Lunge & Squat Combo

Some of you may remember this gem from BFX Burn last week! Grab gliders, paper plates, or small towels to put under the ball of each foot, (keep your heels on the floor as your "brake" system!), and do this movement series to work your thighs and booty from every angle!

Perform 10-15 reps on each side for 3-4 sets.

Notes on form:
[Lateral lunge]
- 1 knee bends; the knee of the sliding leg stays straight
- Keep all your weight in the heel of your standing leg and reach your bum backward as your chest lowers down toward your knee ("hinge your hips")
- Keep your spine straight and pull your shoulders down away from your ears to support your back
- Keep all your weight in your standing leg... you'll feel like you're going to pull your groin if you're letting weight shift into your gliding leg.
[Curtsy Lunge]
- Both knees bend to 90 degree angles; even the foot that crosses back
- Leg that crosses back does NOT tuck under front leg. Your knee is directly under your hips, not under your front thigh.
- Keep your spine straight and your chest upright through entire movement.
[Squat Jack]
- This is a plyometric ("explosive") exercise when done on the gliders. If you move too slowly you'll struggle with getting your feet to glide.
- Lift your heels so your toes are free to glide.
- Drop your heels as you bend your knees to your squat position, (don't forget this part or you'll end up in a split!).
- Keep your belly super tight so that the muscles stabilizing your pelvis stay supported and less vulnerable to injury.

How many reps did you get through on each side before you felt it? Were you surprised?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Lateral Lunge + Curtsy Lunge

If you're looking for lower body exercises that target your inner & outer thighs - your adductors and abductors - this combo we've been bangin' out in Body Fix is for you!

If you spend a lot of time sitting, or run/cycle often for cardio, these muscles are often neglected and eventually become tight and weak, which can lead to tension in the lower back. Sound familiar? Give this movement a try!

It's even great for developing your balance, as one leg stays planted, while the other moves side to side

Try 10-20 reps, (each lunge 1x = 1 rep), with just your body weight, or 6-12 reps holding weights (DB's, KB's, a child, anything!), on each side for 3-4 sets. You can just keep alternating sides and bang out all your sets continuously or add this exercise to a circuit you plan to perform 3-4 rounds of.

Notes on form:
[Lateral Lunge] 
- When you step side, stick your butt back behind you and sit your weight mostly toward the heel of the foot you stepped onto.
- When you step side, your chest will natural fall slightly forward, (but your butt has to move backward too - it's called a "hip hinge"), however, keep your shoulder blades pulled together behind you. Avoid letting your upper back round over.
- The foot you step onto is the only knee that bends, the other leg stays straight.
- In order to keep the other leg straight, you may find that letting the toe of your straight leg lift off the floor and digging your heel into the ground helps you stay balanced.
- Drive your foot into the ground to powerfully launch your body back upright.

[Curtsy Lunge]
- When you cross your leg behind you, step diagonally backward, not directly sideways.
- Your knee should bend to a 90 degree angle and should point to the floor. Avoid letting your knee tuck under your other leg and point forward.
- Your weight should be balanced between the heel of your front foot and across the ball of your back foot (with all 5 toes on the floor!).
- Drive through the heel of your front foot to stand back upright.

[The Combo]
- If you're having trouble balancing, stand upright with both feet on the floor between each lunge.
- If balance isn't an issue, try not to touch your foot down between each lunge as you flow from one to the next.

How did these make you feel the days following?! Tell me on IG/TW: @cassiebstrong!

B Strong,

Cassie B.