Hump Day Booty Move: Stability Ball 1 Leg Hamstring Curl

Here's the progression of last week's Booty Move, the Hamstring Curl. If you're ready for it, try doing just 1 leg at a time. Prepare to feel the burn!!

If you've yet to do so - please try the "Stability Ball Hamstring Curl". The 1 leg hamstring curl is an advanced movement to help you mix things up when the hamstring curl has been a staple in your regimen for at least 3 weeks.

Try 8-12 reps per leg for 2-4 sets. Squeeze your lower belly super tight, keep your shoulders down, lats engaged, and squeeze the glute of the foot that's on the ball super tight when you've curled the leg in.

Share when you incorporate this into your Leg Day on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: Stability Ball "Steering Wheel"

Don't knock it 'til you try it! This is such a simple movement, but it will CRUSH you!! I love this exercise because holding the ball between your feet engages your inner thighs as you're working your core.

Starting with your feet directly above your hips, squeeze the ball between your ankles. Once you have a good grip, lower your legs about a foot, pull your lower belly in and press your lower back down toward the mat. Holding that position, twist your **hips** as if you were alternating pulling your hip bone up toward your rib cage. I call this the "steering wheel" because, just like your hands on a steering wheel, your feet should stay in the same location on the ball as it turns. Don't let your feet roll around the ball, just as you wouldn't let your hands slide around a steering wheel.

This one's a tough one! Twisting each direction 5-10 times without stopping will be a challenge the first time around. If you feel your back arching, it's a good time to stop.

Tell me how you like the burn on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Stability Ball Hamstring Curl

What do you do on leg day? Squats, lunges, step ups, more squats... Great! I love lunges and I really like squats, but they aren't everything you need. We can't forget to add exercises for our Hamstrings, (the back of the thigh), to Leg Day!! WARNING: Hamstring curls hurt... so good. I love doing them on the stability ball because holding my hips up off the floor also works my booty and abs way more than doing it on a weight stack machine.

This one's a triple threat! Work your core, your booty, and your thighs all at the same time. When you roll your feet in, put the entire sole of your feet onto the ball and press your hips up high like a glute bridge so that you're getting the full involvement of your booty.

If you sit a lot, this exercise should be a staple in your workout!

Try 10-20 reps for 2-4 sets.

Share when you incorporate this into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: BOSU Push-up + Lateral Knee Tucks

Since push-ups are done in a plank position, and proper core engagement is essential in order to complete just 1 push-up, I 100% count them as a core exercise. Throw the BOSU in the mix to challenge your shoulder stability and kick your core into higher gear, and now you're talking high intensity!

In the video, I put my foot flat on the floor when I bring my knee forward. I do this for a couple reasons. 1. Lifting a foot off the floor is going to make you way less stable when your hands already feel very unstable on the BOSU. If it's your first time doing this, putting your foot down may save you from face planting onto the BOSU. You're welcome. 2. By making the knee tuck a lunge, I work my core as I pull my leg forward and then open up my hips as I lunge, which feels amazing when my lower back feels tight. If your hips are feeling wonderful and you're a beast at this exercise, then just pull your knee forward and keep your foot elevated so that you're really relying on your core to keep you stable!

Try 10-20 reps, (determine this by the number of push-ups you can do), for 2-4 sets.

Share when you incorporate this exercise into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Skater Jump + Curtsy Lunge

I LOVE Curtsy Lunges and I LOVE plyometrics! Put them together and you've got yourself a killer exercise for your legs, hips and booty!

Add this movement to a HIIT workout to get your heart pumping and to target your legs, hips, glutes and core! Try intervals of 30-60 seconds, with 15-30 seconds of rest in between or add this to a circuit. Notice that when I cross my foot behind me that my knee is directly under my hip and not tucking up under my other leg. This ensures that I have a 90 degree angle in both knees so that I target my glute and keep tension out of my knee joint.

If you have funky hips, knees or ankles, I'm sure just watching this makes you nervous - try this Step Up To Lateral Lunge instead ;)

Share when you incorporate this exercise into your workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.