Hard CORE: TRX Low Plank Hip Abduction + Knee Tuck

The TRX is my absolute FAVORITE tool for working my core. Take any plank exercise, incorporate the TRX, and you've got yourself an incredibly challenging workout with unbelievable results.

This movement is the exact reverse exercise of yesterday's Hump Day Booty Move: the TRX Hip & Booty Blast. Flip yourself over into a low plank for today's Hip Abduction to a Knee Tuck and you'll keep your body balanced and strong - while working your glutes and core like crazy!

Notes on form:
- Lock out your knees.
- Press your shoe laces firmly down into the strap.
- Use your abdominals to pull your hips up to shoulder level and keep them there.
- Only open your feet as far apart as you can without turning your knees outward or letting them bend.
- Lift your hips upward as you pull your knees into your chest.
- Keep your hips at shoulder level as you extend your feet back to your starting position.

Perform for intervals of 30-60 seconds or 10-15 reps for 3-4 sets.

Share when and how you incorporate these movements into your next workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: TRX Hip + Booty Blast

This move will work your hips, thighs, booty & core from all angles!

Here's the breakdown:

  • Hook your heels into each strap of the TRX and lay back so that, with your body completely extended, your feet hand directly under the anchor point.
  • Pull your shoulder blades away from your neck and press them into the mat and dig your heels into the straps as you squeeze your glutes to lift your hips.
  • As you move your feet apart, keep your feet flexed so that your toes point straight up to the ceiling and keep your legs straight (if your toes turn outward and/or your knees bend, you're opening too far).
  • Pull your heels back toward your glutes as you squeeze your lower abs and glutes to keep your hips lifted off the floor. This is the Hamstring Curl.
  • Next, drive your heels downward as you elevate your hips even higher into a glute bridge.
  • Keep your abs and glutes engaged as you extend your legs back to your starting position so that your hips never touch the mat.
  • Breathe!
  • Perform 10-15 reps for 3-4 sets or for intervals of 30-60 seconds.

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

B Strong,

Cassie B.

Hard CORE: Stability Ball Plank + Knee Tucks

Here's a way to progress the Plank Tuck Jump we did last week - put your feet on a ball!

This will rock your lower abs, make your shoulders burn, and engage your entire body enough to break a sweat and get your heart pumping. Try performing the regular knee tuck for 30 seconds to start. Every time you do the exercise keep working toward being able to perform it for a full minute. Once one minute isn't challenging anymore, try the single leg knee tuck I demo in the second half of the video. The single leg knee tuck is far more advanced and should be avoided by those who have issues with their hip flexors.

Notes on form: 
- Lift your hips as you draw your feet in so that your knees tuck directly under your chest rather than down toward the floor. 
- As you extend your legs back, be sure your hips don't lower past shoulder-level.
- Extend your legs back until your knees lock and hold the plank until you feel stable before going for your next rep.

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

B Strong,

Cassie B.

Hump Day Booty Move: Cardio Drill - Scissor Hops + Jump Lunge

Today's Hump Day Booty Move is from this month's B Strong Challenge 30 minute At-Home HIIT Workout! Perform this movement - 2 Scissor Hops + 1 Jump Lunge - for 30-60 seconds as an interval in a HIIT routine. If you'd like to see the entire B Strong Challenge January 2016 Workout visit here. Check out my Instagram/Twitter to learn how you can win a prize as well!

Notes on form:
- Scissor jumps are always up on the toes.
- In the lunge, your front foot is flat and the heel of your back foot is lifted.
- Each time you jump down into a lunge, it should be the side opposite the one you did last rep.
- Keep your chest up tall through the whole movement. Even when you go down into the lunge. Your shoulders should be directly over your back knee.

Share how you incorporate this conditioning drill into your workout on Instagram/Twitter @cassiebstrong!

B Strong,

Cassie B.

Hard CORE: Plank Tuck Jump

This is a no excuses exercise because all you need is YOU to get it done!

The first variation, I walk my feet back to the plank. If this is new to you, or you have issues with your back, I'd go for that one. The next progression, I jump my feet back. As long as your hips stay at shoulder level and don't drop below, your back will be fine. Just be sure your hips don't go above shoulder level because that could create a lot of tension in your neck.

Try incorporating this into a HIIT circuit or performing the movement for 20-60 second intervals with 10-30 seconds of rest in between sets. Share when you incorporate this into your core workout on Instagram/Twitter @cassiebstrong #BStrong!

B Strong,

Cassie B.