This Week's Performance Care:
This Week's Workout:
This week we will address the Glute Medius. We will implement glute med health into our core, as well as work on flexibility/mobility for the glute med
**Video links attached to each exercise
CORE:
Perform as a circuit x 3 rounds, with minimal rest between each exercise:
KB Star Side Planks 3 x 45sec/side
5 steps Right /5 Back/5 Forward/ 5 Left
Rest 1 min then move into the following:
Plank Leg Lifts 1 x max time on each leg
FLEXIBILITY:
Elevated Pigeons x 2 min/side
Cow Face Pose x 1 min/side
Seated Spinal Twist x 1 min/side
MOBILITY:
Quadruped Internal/External Rotation x 10 rotations/leg
Double Quadruped + Abduction x 10/side
Glute med Wall Leans x 5/side
Rotational Step Ups x 5/variations
Standing Fire Hydrants x 10/side
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.Â
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