LATERAL LUNGE
Lateral lunges increase dynamic balance, strengthening and toning the glutes, hamstrings, and thighs in the process.
progression
| LEVEL 1: | Lateral Lunge | |
| LEVEL 2: | Lateral Lift | |
| LEVEL 3: | Skater Jump |
Stand tall with feet shoulder width apart and toes pointing forward.
Step out to the side (laterally) away from the body. Remain tall and keep your weight in your heel as you push back your hips, lowering your body until the thigh is parallel to the floor.
Push back off of the bent leg, extending hips and knee to return to the starting position.
PELVIC PEEL
The pelvic peel builds strength in the hips, hamstrings, and glutes while simultaneously stretching the quadriceps and hip flexors. Pelvic peels are an excellent exercise if you suffer from pelvic back pain, as they work the muscles that support and stabilize the pelvis.
progression
| LEVEL 1: | Pelvic Peel | |
| LEVEL 2: | Pigeon or Butterfly Peel |
|
| LEVEL 3: | Single Leg Peel |
Lie on your back with your legs bent and your feet flat on the floor. Your arms remain loose by your sides.
TRAINER TIP
The closer you move the heels to your glutes the harder the exercise becomes. For an added stretch, extend your arms overhead and stretch out as long as possible.
Press evenly through the soles of the feet, squeeze the glutes, and lift the hips until your body forms a straight line from shoulders to knees. Pause at the top of the motion and hold for one to two seconds before lowering back to the floor in a controlled movement.