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.

Hump Day Booty Move: Resisted Walks & Squats

This movement series from this month's B Strong Body Fix will target your hips, thighs and booty from every angle! 2 steps forward and wide, 2 steps back and together, repeat, 2 squat jacks; 2 steps back and wide, 2 steps front and together, repeat, 2 squat jacks.

Perform this exercise series 45-90 seconds for 3-5 rounds.

Notes on form:
- Soften (slightly bend) your knees during the steps front and back.
- Hinge your hips slightly (keeping a straight spine and shoulders pulled back, reach your butt a few inches back and your head a few inches forward).
- Pull your belly in super tight and pull your shoulders firmly away from your ears.
- As you fatigue, pull your belly in tighter so your lower back doesn't strain.
- You should NOT feel a lot of tension in your lower back. If you are, check your posture and form, or don't perform the intervals as long.
- During the squat jacks, keep your spine straight and belly tight, and try to drop your hips below your knees (it feels really good, so do yourself a favor and drop it low!!).

How many days did you feel this after you did it?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE: Gliding Plank Core Chiseler

Grab Gliders, Paper Plates, or towels to put under your feet and try this core exercise series on a wood floor to get your whole body burning!! 

Here's the series: wide knee crunch to a gorilla squat, glide back to plank, open right arm to side plank, pike, glide back to plank, open left arm to side plank.

Perform this series of movements for 45-90 seconds in a total body or core focused circuit for 3-5 rounds.

Notes on form:
- Keep your shoulders pulled down away from your ears to keep your lats engaged, which will support your neck.
- Perform every movement slow enough to have full control and not use momentum. Feel free to speed up as you master it.
[Knee Crunch to Gorilla Squat]
- Feet are wide and glide to outside of hands.
- Flatten feet completely, (heels to floor), once they are directly outside your hands.
[Pike]
- Legs stay straight through entire movement.
- Pull your feet up behind your hands as close as you can without bending your knees.
[Side Plank]
- When you open your arm to the ceiling, both heels fall to the side so you're on the inside and outside edges of your feet.
- Stack your hips one on top of the other. Avoid letting your top hip rotate back behind your bottom hip.

How long were you able to push through your first round of trying this?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hump Day Booty Move: Gliding Lunge & Squat Combo

Some of you may remember this gem from BFX Burn last week! Grab gliders, paper plates, or small towels to put under the ball of each foot, (keep your heels on the floor as your "brake" system!), and do this movement series to work your thighs and booty from every angle!

Perform 10-15 reps on each side for 3-4 sets.

Notes on form:
[Lateral lunge]
- 1 knee bends; the knee of the sliding leg stays straight
- Keep all your weight in the heel of your standing leg and reach your bum backward as your chest lowers down toward your knee ("hinge your hips")
- Keep your spine straight and pull your shoulders down away from your ears to support your back
- Keep all your weight in your standing leg... you'll feel like you're going to pull your groin if you're letting weight shift into your gliding leg.
[Curtsy Lunge]
- Both knees bend to 90 degree angles; even the foot that crosses back
- Leg that crosses back does NOT tuck under front leg. Your knee is directly under your hips, not under your front thigh.
- Keep your spine straight and your chest upright through entire movement.
[Squat Jack]
- This is a plyometric ("explosive") exercise when done on the gliders. If you move too slowly you'll struggle with getting your feet to glide.
- Lift your heels so your toes are free to glide.
- Drop your heels as you bend your knees to your squat position, (don't forget this part or you'll end up in a split!).
- Keep your belly super tight so that the muscles stabilizing your pelvis stay supported and less vulnerable to injury.

How many reps did you get through on each side before you felt it? Were you surprised?! Tell me on IG/TW: @cassiebstrong #BStrong!

B Strong,

Cassie B.

Hard CORE : Lower Ab Attack

You know that muffin top area?? This one blasts the muscles in that area! You know what though? It doesn't blast the fat. So, DO THIS to strengthen your lower abdominals. DO THIS to create definition in that area for when you do blast the fat away. But don't expect doing this exercise - alone - to make your lower belly look exactly the way you imagine. You gotta keep it intense in the gym and really watch what you consume in order to make these muscles more visible.

With that said, this is super important to do no matter what because is trains your core to better stabilize your lower spine, and since many of us experience lower back pain, this needs to be an area we focus on often.

Try 8-12 reps for 3-4 sets. I love adding this to a circuit so I can target every area of my core!

Notes on form:
- Knees over hips. Not over belly button, not over chest.
- Knees in 90 degree angles. Shins parallel to floor.
- Lower spine is constantly pressing down into floor through entire movement.
- Angle of knees never changes through entire movement.
- Squeeze your glutes super tight to support your lower back as your legs lower and lift.
- Only lower your legs as far as you can without your back arching. If you don't touch the floor that's OK!!

How many reps did you get your first time trying?! Tell me on IG/TW: @cassiebstrong!

B Strong,

Cassie B.