Glute bridge off chair warm-up

New Zealand Fitness - - EXERCISES -

This is a great warm-up move to get your glutes ready and ac­ti­vated for your leg work­out. Place your heels up on the chair. You want your knees bent to 90 de­grees or your butt to be even closer to the box ( 1a). Do not let your butt get too far away from the box that is why you have to grab chair legs for the con­trol. If you put your feet fur­ther away from your glutes, you will en­gage more ham­string than if you keep your heels in closer to your glutes.

Then drive up through your heels and up­per back to lift your glutes off the floor. Drive your hips up half way up ( 1b), squeez­ing your glutes for a sec­ond or two at the top and lower all the way back down to the ground be­fore re­peat­ing. Do it 50 times



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