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.

Turn Up Tuesday: Party Up

If you've made it to Body Fix this month, Party Up by DMX may be somewhat painful to listen to ;) So. Many. Burpees!! 

I love working out to throwbacks because the good memories and good vibes combined with a killer endorphin high make for a great rest of the day!

Add this one to your next HIIT workout and tell me what kind of work you get done on IG/TW: @cassiebstrong #DJcassieB!

Turn Up!

- DJ 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.