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Single-Leg Bridge

Single-Leg Bridge

A.

Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Split Lunge

Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

Single-Leg Bridge

Single-Leg Bridge

A.

Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Assisted Pistol Squat

Assisted Pistol Squat

A.

Stand on left leg behind ball with right leg extended and heel on ball, hands in fists at chest with elbows bent to start. Bend left leg as much as you can. Repeat for 30 seconds. Switch sides; repeat.

Split Lunge

Split Lunge

A.

Stand on right leg in front of ball with left leg bent behind you and shin and toes pressing into ball, hands on hips to start. Bend right leg, pushing ball back with left leg. Repeat for 30 seconds. Switch sides; repeat.

Bridge Tricep Extension

Bridge Tricep Extension

A.

Begin in a bridge position with your booty lifted the air. Hold a dumbbell in both hands straight in front of your body. While keeping your booty in the air, bend at the elbow and lower the weights until you reach a 90 degree angle with your arms. Return to starting position.

Here's The Second Test Exercsie

Here's The Second Test Exercsie

A.

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B.

Proin ac imperdiet purus, sit amet maximus ligula. In hac habitasse platea dictumst.

Cuts On Cuts

Cuts On Cuts

A.

Start standing upright and balancing on right foot, legs slightly bent. Jump laterally to the left, landing on left foot with the left knee bent and right leg diagonally behind you, as if jumping from one yard line to another. Repeat back and forth as fast as possible for 1 minute.

Take Flight Jumps

Take Flight Jumps

A.

Take a standard 20" box and stand 2-3 feet back with feet shoulder width apart, shoulders back, chest up. Bend knees, bringing hips back and dropping butt towards floor.

B.

Explode upwards, using arms to propel you forward.

C.

Land softly onto the box with flat feet. Pause on landing for 2 seconds. Step off box. That's 1 rep.

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