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.

B Strong Greatest HIITs 2017: [At Home] Plyo Push-up & Switch Lunge Drill

DAY 20! Here's an equipment-free drill you can do anywhere, anytime! Alternating between an upper body focused exercise and a lower body focused exercise, you'll get a total body burn going that is sure to get your heart pumping!

Here's the drill:
- 60sec Plyo Knee Crunch Push-ups
- 60sec Lunge 5sec Hold + Switch Jump
- Alternate between each, no rest between
- Complete 2-4 rounds of each exercise

FORM:
[Plyo Knee Crunch Push-ups]
- Lower into push-up.
- Push powerfully with arms & toes as you pull your belly tight, lifting opposite hand & foot, crunching your knee under your chest & tapping it with opposite hand.
- Alternate sides each rep.
*** You can see after my 10th rep that I eliminated the "plyo", the explosiveness, of my push-up. This move is totally doable without the plyo approach if you need to make it lower impact. ***
[Lunge Hold + Switch Jump]
- When holding lunge, both knees are bent; shin of back leg is parallel to floor
- Front foot is flat, back foot only the ball of your foot is on the floor
- Pull your belly tight and drive through your front heel as you spring up for your switch jump
- When you land, be sure to land softly so that your knees don't experience too much impact

How many rounds did you do your 1st attempt?! Tell me on IG/FB/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Landmine 1-Leg Hip Hinge to Row + Broad Jump Over Bar

DAY 18! This drill is a progression of the Landmine Reverse Lunge + Row video  I posted recently, meaning, if you're ready to step things up a notch, try this!

You'll strengthen your legs and back, challenge your core, and your heart rate will jump sky high by the end of this total body HIIT circuit using the landmine! Bar too heavy? Use a dumbbell! Bar too light? Throw a plate on there!

Here's the drill:
A. Landmine 1-Leg Hip Hinge to 1-Arm Row - 30sec
B. Same Thing, Other Side - 30sec
C. Broad Jump Over Bar + 180 Hop - 30sec
D. Rest - 30sec
Complete 3-5 rounds.

FORM:
[Landmine 1-Leg Hip Hinge to Row]
- Holding the bar in your left hand, put your left toe on the floor behind you. This will give your body a heads up that you're only standing on your right leg.
- Squeezing your core and left glute tight and your shoulder blades together, lift your left leg behind you as you lower your chest toward the floor until your body makes a T shape.
- Perform a single row with your left arm, pulling your elbow back toward the ceiling.
- Drive through your right heel and continue to squeeze your shoulder blades, core and left glute as you lift back to your start position
- Repeat for 30sec
- Switch sides & repeat for 30sec rowing with right arm & lifting right leg back for the hip hinge.
[Broad Jump Over Bar + 180 Hop]
- Jump high enough so you don't trip on the bar!
- Land softly so your knees experience minimal impact.
- For 180 hop, jump and twist so you land facing the bar for another jump over the bar.

How did this feel in comparison to the Reverse Lunge + Row with Lateral Hops?! Tell me on IG/FB/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong Greatest HIITs 2017: Landmine Legs & Shoulders Drill

DAY 8!

Improve your leg, shoulder and core strength and stability with alternating 1-Arm Thrusters to a Reverse Lunge with an Overhead Hold, then spike your heart rate with Quick Feet moving front to back over the bar. In short, this drill will build strength, improve stability and burn fat.

Here's the drill:
2 movements
45sec work; 15sec rest
A. Landmine Alternating 1-Arm Thrusters to a Reverse Lunge with an Overhead Hold
B. Quick Feet front to back over the bar
Alternate between A & B, (with 15sec rest after each exercise), for 3-5 rounds; that's 6-10 minutes of work.

If the bar is too heavy, you can totally do this exercise with a dumbbell in each hand instead! If the bar is too light, throw a plate on there to up the weight and the challenge. NOTE: With Thrusters, your legs do the majority of the work, so make sure it's heavy enough that you couldn't do an isolated shoulder press with it more than 3-4 times. This will ensure that you need to drive through your legs with serious power to get that weight up there.

FORM:
[Landmine Thruster + Reverse Lunge]
- When you squat, both hands are holding the bar, spine is straight, and core is super tight.
- The bar grows longer the lower you get, make sure you start with your feet slightly behind you when you're standing so that you don't fall over backward when you get to the bottom of your squat ;-)
- As you thrust upward and out of your squat, think about pushing the floor down away from the bar. Keep your heels on the floor and actively push them down.
- As you thrust upward, let go of the bar with one hand and drive it up over the shoulder of the hand you're holding with.
- Pull your shoulder down away from your ear as you press the weight upward, (lock in your lats!).
- Keep lats and core locked in place while you stabilize the weight overhead as you step your leg back to a reverse lunge, (the hand holding the weight up is the leg that steps back).
- As you lunge, be sure you load up your front heel with your body weight, then drive downward through that heel as you stand up.
- Alternate sides with each rep.
[Quick Feet]
- Keep your knees bent to improve your agility.
- Watch yourself! Don't step on that bar!! You could take a nasty spill or roll your ankle.
- Pump your arms and move as fast as you can!

Try this as a finisher to a total body workout and tell me how many rounds you get through on IG/TW/FB @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.