Sep 13, 2017
Wednesday BootyBuilding Week 5
by samanthanewman | Bootybuilding, Dance, Entertainment, Fitness, Flexibility, Geen categorie, Lifestyle, Mobility, Workouts | 0Comments
It’s Wednesday, which means its time for full new workout for all my fit friends! Feels great to be back in Rotterdam after some much need quality time with the fam. Jumping right into work, and struggling with an 8 hour time change was definitely a fun challenge but slowly falling back into my rhythm.
For this weeks Wednesday BootyBuilding I decided to focus on two training supplements, the physio ball and the smith machine. The physio ball is great for that isolated glute activation, working with both internal and externation rotation. The smith machine is always a favourite and I wanted to try out some exercise variations for myself as well, and boy did I love it! Working on it from that side angle creates a whole new game of balance, and helps you identify with weaknesses on either side. So lets get to it!
For sake of creativity Im calling this first one Star Leg Raises. Start with the center of your hips balanced on the physio ball with arms open for balance and stability and with your legs also in a open rotated position, like a STAR 😉 Complete 20 leg raises to get that booty awake and activated, using your core and upperbody pushing slightly down and out to stabilize yourself.
Find yourself a bench and start with your hips placed right on the edge, where the natural hinge is with your hips, otherwise you wont be able to lower your legs fully. With your legs externally rotated, aka turned out for my dancers, complete 12 leg raises ensuring the ball doesn’t touch the ground each time you go down, this allows for constant tension on those glutes. Keep your core active, thinking belly button to spine to protect your lower back.
Maintaining that same position, but now with bent legs. Dancers that are working on strengthening there external rotation, this one is amazing! It helps me activate and identify with those rotators when it comes time for plies, arabesques, attitudes, etc. Complete 12 raises, and again not allowing the ball to touch the ground.
Still on that bench, going into a parallel position now with extended legs. This hamstring curl is great for connecting glutes to hammies. Focus on keeping the ball on one level as you bend in. Complete this 12 times and continue into…
Final exercise in this circuit, starting with parallel position and legs bent. Lifting with that booty and maintaining an active core, still thinking belly button to spine. Complete 12 pulses and from there go back to the beginning of the circuit starting with Exercise 1. Repeat the full circuit 3 times with a pause at the end of the 5th.
Moving over to the Smith Machine, starting in a wide standing front lunge position with the bar on the opposite shoulder of your front leg. Focus on keeping your pelvis straight, and dropping your weight through the middle of your axis. Complete 10 reps and switch to the opposite side, for a total of 3 sets. If you want to challenge yourself add weight to the bar after each set. I DO always start with just body weight first to ensure I have a solid form.
Adding a step to the sequence, start with your standing leg on the stepper and the bar on the same shoulder as your standing leg. Going down into a back lunge and as you extend the standing leg, bring your back leg up and pushing down into that bottom leg. Bit more tricky with balance since the weight is on one side now, so keep that pelvis straight for stability. Repeat 10 times and continue on the opposite side for a total of 3 sets.
This one should feel a lot easier now with the bar on both shoulders. Reverse lunges on the stepper. Same motion as the last exercise just now with a different distribution of weight. Aim for a large range of motion but stepping wide with that back leg. Repeat 10 reps on each leg for 3 sets, again adding weight with each set for an extra challenge.
Full workout video available HERE and Weeks 1-4 are available on my YouTube Channel and Instagram as well.
Wishing you a happy and hard training! For any questions on exercises feel free to connect or leave a comment below. Sharing is caring and the more I hear from others, the more it motivates me so thank you for that! Until next week…
Love your body, love the journey.