Wednesday Butt Routine

GENERAL INSTRUCTION: Complete one set, move to the next exercise creating a circuit.
REST: 6O seconds rest after completing each rep and 180 seconds after a complete circuit.
During exercise, if you feel any abnormalities or unusual pain, please stop the exercise immediately and contact us. 

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* • JUMP SQUATS (2 x 24 Reps)
  1. Stand upright with your arms straight by your sides.
  2. Bend at the hips and knees into a semi-squat position, leaning your torso slightly forward.
  3. Land in semi-squat to absorb and repeat the jump. Execute 14 reps.
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* • SINGLE LEG BRIDGES (2 x 16 reps)
  1. Lie on your back with your knees bent and feet flat, placing your hands at your sides.
  2. Raise your hips off the floor, making a straight line from your hips to your shoulders and extend one leg out straight.
  3. Lower yourself back to the floor and repeat using the other leg.
  • Complete all 16 reps on one side before switching to the other side.
* • DONKEY KICKS (2 x 16 reps)
  1. Begin on all fours with knees and hands on the floor.
  2. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling.
  3. Lower it back down to starting position and repeat.
  • Complete all 20 reps on one side before switching to the other side.
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* • FLUTTER KICKS (2 X 30 )
  1. Lie on your back with legs straight out in front, slightly off the floor and your arms by your sides.
  2. Raise one leg straight up about 12 inches off the floor.
  3. Raise the other leg up about 24 inches off the floor.
  4. Continue raising your legs in a scissor-like movement until they are straight up.
  5. Reverse the direction lowering your legs in scissor-like movements and repeat
* • LEG RAISES (2 x 20)
  1. Lie on your back with your legs straight and your hands by your sides.
  2. Raise your legs straight up slightly lifting your lower back off the floor.
  3. Slowly lower your legs to tap your heels on the floor and repeat executing 20 reps.
  4. Keep your upper body stable and your legs straight throughout the movement
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* • CHILD POSE (2 x 30 secs)
  1. Start on all fours and sit your hips down onto the backs of your legs.
  2. Lower your torso onto your upper thighs and your head to the floor.
  3. Bring your arms straight overhead with palms down and hold the position for 30 seconds.
*• HIP FLEXOR (2 x 30 secs)
  1. Stand upright on one leg, bending the other knee and bringing your heel to your buttocks.
  2. Grasp your foot with one hand and gently pull it further towards your buttocks for a deeper stretch.
  3. Hold onto something stable to maintain your balance if necessary.
  • Perform on one side, then switch to the other side.
  • Hold for 30 seconds then alternate.
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* • EXTENDED PUPPY (2 x 30 secs)
  1. Start on all fours.
  2. Sit your hips back slightly as your lower your torso and head down toward the floor, reaching arms straight overhead with palms down.
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* • FORWARD BEND (2 x 30 secs)
  1. From an upright position bend forward at the hips keeping your legs as straight as possible.
  2. Lower your torso down to rest your head downward, stretching your back.
  3. Let your fingers touch your toes and hold position for 20 seconds.
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