Hard CORE: Plank Gliding Knee Tucks + Sandbag Pull Through

This movement is a great way to engage your entire body to burn as many calories as possible as you sculpt your shoulders and core! While this isn't the best option for beginners, it's the perfect exercise to work your way up to because it's far more interesting than beginner movements once you've earned your solid foundation of strength. Even without the Lynx board, you can use Gliders, paper plates or towels on a smooth surface. And even without the sandbag, you can use a Kettlebell instead.

Notes on form:
- To keep lower back fully supported, hold your hips at shoulder level both during knee tuck and pull-throughs.
- Also keep lats engaged by pulling shoulders down away from ears and making neck as long as possible.
- When you lift your hand for a pull-through, be sure that hip doesn't lift above or drop below the other hip.
- Squeezing your glutes and lower abdominals tight will also help keep your hips stable and square to the floor.

Perform this movement for intervals of 20-60 seconds with 10-30 seconds of rest in between, or add it to a HIIT circuit, for 3-5 rounds of work.

Are you ready to get on this Hard Core level?! Tell me how it goes on IG/TW @cassiebstrong #BStrongHardCore!

B Strong,

Cassie B.

Hump Day Booty Move: Elevated 1-Leg Glute Bridges

Glute bridges are probably one of the most popular and well-known booty exercises there are - both for its effectiveness as well as its simplicity. Glute bridges can be done any time, anywhere. This variation requires you to get a little more creative, but it will certainly take the beginner exercise up a notch!

Use your couch, the bottom steps of a staircase, a chair, an ottoman - anything that's 1-2 feet tall! Just don't do what I did: if the object is not attached to the floor, put it against a wall so it doesn't slip away from you or tip over ;)

This can be done with both feet on the step, or (as demonstrated) with 1 leg reaching to the ceiling. The single leg option will target each glute individually and is more challenging for your core.

Notes on form:
- Feet should be 1-2 feet off the floor.
- Arms run down sides and press into the floor.
- Shoulders pull down away from ears and press back into floor.
- Keep belly pulled in tight for entire movement.
- Squeeze glutes as tight as possible at the top of the movement.
For single leg option:
- Maintain a balance in your hips by keeping your core pulled tight. Don't let the hip of your lifted leg sink closer to the floor than the other.

Perform 10-20 reps on each side for 3-5 sets.

Tell me how you like THAT booty burn!! @cassiebstrong #BStrong.

B Strong,

Cassie B.

Hard CORE: Gliding Plyo Plank Launches

This exercise is a little misleading - it is NOT for beginners!! However, if planks are getting boring and your shoulders are stable, give this exercise a try to work your abs, lats and hip flexors in a whole new way! If you don't have a Lynx board or gliders, grab towels or paper plates to put under your hands on a smooth surface.

Notes on form:
- Always stay on your toes.
- When in "pounce" or "crouch" position, keep hips lifted at shoulder level, belly pulled tight and knees pointing straight ahead.
- To "launch" forward, push through toes and power the top of your head forward as quickly and powerfully as possible.
- Keep shoulders pulled away from ears and neck long to keep lats engaged and neck/shoulders stable.
- Squeeze quads (front of thighs) and glutes (booty) tight once in plank position and keep hips lifted at shoulder level to avoid a sway in the lower back.
- To initiate gliding hands back to start: pull in lower belly to lift hips 1 inch and bend knees to pull elbows back toward knees.

Perform this movement for intervals of 20-60 seconds with 10-30 seconds of rest in between for 4-8 sets or add as an interval to a HIIT circuit.

#BBold and give this challenging movement a try! Record a video once you've mastered it to post on IG - just don't forget to tag me ;) @cassiebstrong #BStrong #BBold!

B Strong,

Cassie B.

Hard CORE: Gliding Plyo Push-ups

"Plyometric" doesn't necessarily mean you have to jump... it just means you're moving explosively! Try this upper body plyo exercise to switch up your routine. If you don't have a Lynx board or Gliders to use, a towel or paper plates on a smooth surface work just as well!

Notes on form:
- Wide feet will give your core more stability and your back more support. Bringing your feet together will progress the movement.
- Keep your abdominals pulled in tight to avoid letting your lower back sway.
- Slide your hands apart and bend elbows until they reach 90 degree angles.
- Drive with as much power as you can as you press your chest back upward and slide your hands together.
***This movement can be modified by placing your knees on the floor.

Perform to fatigue, or 10-20 reps, for 3-6 sets.

How do you like this push-up variation?! Tell me on IG/TW @cassiebstrong!

B Strong,

Cassie B.

Hump Day Booty Move: Hip Thrusts

Here's the ultimate booty-building exercise!

I love incorporating these into programming because there's a lot of conflicting arguments out there about deadlifts. I love deadlifts, and I love them in some, but not all, client's programs. What do I turn to when I'm not yet comfortable having my client tackle a deadlift? Hip Thrusts! They'll help clients develop the necessary range of motion for, as well as master, the hip hinge motion. But even once they've master deadlifts, hip thrusts are often a staple in my programming for both myself and clients.

Set up:
- Edge of bench runs just beneath shoulder blades.
- Heels of feet directly under knees
- Feet flat on floor.
- Place (or ask someone to place) sandbag on upper thighs, just below pelvis.

Notes on form:
- Keep entire spine straight. Neck to tailbone.
- When hips lower, head lifts. To avoid arching back.
- When hips thrust, head lies back. To avoid straining neck.
- Press with entire bottom of foot and squeeze glutes tight at top of hip thrust.
- Keep core engaged through the entire movement.

You can use a heavier weight for 6-8 reps, and try to complete 4-6 sets. Or you can opt for a lighter weight to complete 10-12 reps for 3-4 sets. I generally like to go heavier, using a barbell, for hip thrusts and complete more sets. In this video, I'm using a 45lb. sandbag, so I'd complete 12 reps/set and incorporate it into a circuit, which I'd do 4 rounds of.

Is this exercise growing to be one of your favorites too?! Let me know what your favorite booty exercise is on IG/TW: @cassiebstrong!

B Strong,

Cassie B.