B Strong, Build Stability: Balance Board Hamstring & Glute Burner

Cassie Brown February 6, 2017

Have you played on a balance board before?! It's fun, it's addicting, and it wears you out SO much faster than you'd guess. For this exercise, I'm using the rocker base underneath the board. Try this exercise to build stability in your hips and pelvis while strengthening your glutes and hamstrings. If you sit a lot, chances are you need to strengthen those muscles!

Here's the exercise:
- Feet on the board, lift hips to glute bridge.
- Be sure to push equally with each foot as you do the bridge so that neither side of the board taps the floor.
- Once your hips are lifted, hold a static glute bridge as you push 1 foot downward so the board taps the floor 3x.
- Again, push equally with each foot so neither side of the board touches the floor, then lower and lift your hips to the glute bridge again, then do the 3 taps with the other foot.
- When your hips lower toward the floor, they can touch the floor, but don't let them rest there.
- Be sure to keep your belly pulled super tight once your hips are lifted so your lower back doesn't arch as you tap the floor.

Perform 10-20 reps, (that means each foot will do the taps 5-10x), for 2-4 sets, with 30-60sec rest between sets. Or you can incorporate this movement into a circuit!

How do those hamstrings feel?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: TRX Core Stability Series

Cassie Brown February 3, 2017

The TRX is an incredible tool for developing core and joint stability. If you find your balance and stability need improvement, or if you simply wish to recruit as many muscles as possible into your exercises, I highly recommend grabbing this tool.

These exercises focus on strengthening the muscles that stabilize your spine and protect your the muscles that stabilize your pelvis and shoulders, all while working your abs. This is not a beginner exercise! I recommend mastering a basic plank hold in the TRX before attempting a series like this so that you can ensure that you're engaging the proper muscles to keep your spine safe.

Here's the series:
- 1 Body Saw
- 1 Plank Jack
- 1 Dolphin Pike
- 1 Plank Jack
Completing all 4 movements = 1 rep.
Perform 5-10 reps at a time for 3-5 sets.
Rest 45-90sec between sets; or incorporate this as a station into a strength circuit!

FORM:
***For all of these exercises, you're in Low Plank, (on your forearms), so be sure to press your entire forearm down, don't just balance on your elbows! Also, keep your hips at shoulder height - letting them drop lower will strain your lower back. Lastly, engage your lats by pulling your shoulders down away from your ears and keeping your neck long.***
[Plank Jack]
- Keep hips at shoulder height, lower abdominals pulled in ridiculously tight, and lats engaged.
- Knee caps face the floor. If you're opening your legs so wide that your knee caps start pointing out toward the walls, you could strain your groin... OUCH!
- Legs remain straight as they move apart and together.
[Body Saw]
- Squeeze your legs together and keep them straight the whole time!
- To begin, your shoulders are directly over your elbows, and your tricep creates a 90 degree angle with the floor.
- Press your forearms forward and down into the floor so that your shoulders move back behind your elbows, decreasing the angle your tricep is making with the floor.
- Your lats stay engaged - don't let your shoulders shrug toward your ears! Especially as you pull your shoulders back over your elbows.
[Dolphin Pike]
- Same as above, keep your legs straight and squeeze them together.
- Press your entire forearm down into the floor while pulling your shoulders toward your hips as hard as you can, suck your belly in tight as you lift your hips up overhead.
- Lower your hips back to shoulder height with as much control as possible.

How does this series make you feel? Excited for your next workout or a little anxious?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: TRX Shoulder Stability Drill

Cassie Brown February 1, 2017

These exercises focus on strengthening the muscles that stabilize and protect your shoulders while working your core and strengthening your shoulders, chest and upper back. This will absolutely challenge and stress your shoulder joints if you aren't mindful of the resistance you're creating with the angle of your body. Whether you're facing toward or away from the TRX, if you walk toward the anchor point, you will increase the resistance. In short: too easy? walk your feet closer to the anchor point. Too hard? Walk your feet away from it.

Here's the drill:
- Alternate between 1 "Alligator" Shoulder Raise & 1 Reverse Fly
- Alternate between 1 Roll Out & 1 Chest Fly
- For each combo, alternate until you've performed each exercise 10x.
- Alternate between each combo until you've completed 2-4 sets of each.

FORM:
***For every exercise below: focus on lat engagement. Shoulders actively pulling downward to lengthen neck and lock shoulder joints in place.***
[Alligator Shoulder Raise]
- Lean back off of the TRX, arms straight, top hand palm down, bottom hand palm up.
- Keeping arms straight & elbows soft, pull top hand toward ceiling & bottom hand toward floor with equal force.
- Pull until arms are nearly aligned parallel to your body.
- Make sure the straps are pulled tight - if you're standing upright and the straps have slacked off... well, I'll just say it's not really the straps that are slacking ;-)
- As you lower your body back & bring your hands back toward one another, do so with control - don't let your body fall back just because you know the strap will catch you!
[Reverse Fly]
- Pinch your shoulder blades together before your arms start to open side.
- Arms are straight & elbows soft. If you need to bend your elbows, take a step back until you can do it with your arms straight.
- Pull until you're arms are open wide & you're making a T shape with your body.
- Same deal as above: when your arms are as wide as they're going to get, make sure the strap is pulled tight. And when you lower your body back, do it with control.
[Roll Out]
- Begin standing on your toes and with your fists directly in front of your shoulders. Palms face the floor.
- Keep your arms straight & elbows soft as you raise your hands up overhead and lean forward.
- Squeeze your core tight and avoid letting your lower back arch - squeeze your butt so that it doesn't happen!
- Pull your shoulders down as you push your hands down toward the floor to return back to your starting position.
[Chest Fly]
- Begin standing on your toes and with your fists directly in front of your shoulders. Palms face each other.
- Keep your arms straight & elbows soft as you open your hands and lean forward to a T shape.
- Squeeze your core tight and avoid letting your lower back arch - squeeze your butt so that it doesn't happen!
- Pull your shoulders down & squeeze your chest tight as you push yourself back upright & bring your hands back toward each other.

You'll feel your core more than you anticipate! Tell me how your shoulders feel after trying this one on IG/FB/TW @cassiebstrong!

B Strong,

Cassie B.

B Strong, Build Stability: TRX Hip, Knee & Ankle Stability Drill

Cassie Brown January 30, 2017

These exercises focus on strengthening the muscles that stabilize and protect your hips, knees and ankles, while challenging your core and working your legs and booty. This will absolutely challenge your balance, so if you're not confident in your ability to stay upright on 1 leg, I recommend placing something beside you to grab onto when/if you feel yourself losing balance. Also, you do want the TRX to make a single strap - you can find directions on how to do that on their website.

Here's the drill:
- 5-10 Lateral Floating Lunges
- 5-10 Floating Lunges
- 5-10 Low or High Impact Floating Burpees
- Perform all 3 exercises on same side, minimal rest between.
- Alternate between legs until you've completed 2-4 sets on each side.

FORM:
[Lateral Floating Lunge]
- The foot in the strap is directly to your side and that leg is straight.
- Actively push that foot down into the strap, (if it weren't in the strap, you'd end up kicking it into the floor).
- Ensure that hips are squared up; neither should be higher than the other.
- Hinge your hips, (stick your booty back), as you bend your standing leg. Your knee should not poke too far forward - no farther than over shoe laces.
- Push your entire foot of your standing leg, especially your heel, firmly into the ground as you stand up.
- Squeeze your glutes and belly tight as your leg straightens.
[Floating Lunge]
- The foot in the strap is directly behind you.
- Actively push that foot down into the strap, (if it weren't in the strap, you'd end up kicking it into the floor).
- Ensure that hips are squared up; neither should be higher than the other.
- Keep your chest upright and strive for your head to stay over your elevated knee as you lunge.
- Tuck your floating knee under your hips and shoulders by squeezing that glute, quad and your core tight - you should NOT let that hip extend far back.
- Push your entire foot of your standing leg, especially your heel, firmly into the ground as you stand up.
- Squeeze your glutes and belly tight as your leg straightens.
[Floating Burpee]
- Low Impact = no hop at the top. High Impact = hop at the top.
- The initial movement of the burpee is exactly that of the floating lunge, so follow those notes until you reach the bottom of the lunge.
- From there, lower your chest toward your knee, put your hands on either side of your foot, then kick that foot back beside the one supported by the strap.
- You'll have 1 foot being held of the ground by the TRX strap, and the other, right beside it, being held of the ground by your incredible strength.
- The push-up can be optional, but why opt out of using more muscles, gaining more strength and burning more fat?!
- When you plant your foot to get up, prep just like you did with the lunges - get that foot flat so you can drive through your heel.
- To hop or not to hop... that is the question. You know your body - I'll let you choose the answer.

How many reps of each exercise do you think you'll attempt your 1st shot knowing there's no recovery time?! Tell me on FB/IG/TW @cassiebstrong!

B Strong,

Cassie B.

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

Cassie Brown January 28, 2017

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.