GLUTIUS WEEKIUS EXERCISE #2 - GLUTE BRIDGE COMBO

In day 1, we looked at a band hip abduction combination with banded side steps and monster walks so hopefully you've given them a shot in the last 24hrs or so and felt their benefits.

For day 2 today we're going to have a look at a glute bridge combination which focuses mainly on the big glute max muscle but also incorporating some abduction, which was the main focus yesterday.

For just about anything you should always focus on getting the most from the least - looking for the minimum effective dose so being able combine multiple actions of the 1 muscle at the same time ticks those very boxes.

EXERCISE #1 - GLUTE BRIDGE

We've all seen and done this exercise before but like yesterday's exercises, the benefits of the exercise will come from focusing on the specifics of the exercise, and not just going through the motions pumping air like Buddy Love from the Nutty Professor.

The tips/sequence you need to follow is this:

- Start with your lower back flat on the floor

- Initiate downward pressure through your heels into the floor but don't go straight into your hip lift, rather "roll" your bum, hips and then lower back off the floor like a worm

- As you approach the very top position, you want to make sure that you have rolled the front of your pelvis up towards your rib cage

- Once at the top of the movement then you should feel a pretty decent squeeze going on there but just for good measure, give an another conscious squeeze as well as you can never be too firm.

- Instead of just falling back down to the starting position, reverse the steps you took to get up there

Bonus Point - to keep constant tension on the glutes, as you get to the floor let your back flatten but try and keep your hips rolled/tucked up and go back into the next rep

- Same as yesterday only start counting your working reps once you feel the burn coming on

EXERCISE #2 - HIP THRUST

All the same tips apply here but ensure that you are lowering your hips as far down as is comfortable for you, the extra range of motion through your hips has you working the hip hinge movement which is also a great glute builder.

EXERCISE #2.1 - BANDED HIP THRUST

If you've got a long band like in the video, then take note of how to get "into" the band than follow all the same glute bridge/hip thrusts steps from above, but make sure that you are pushing your knees out against the band resistance and you might take a slightly wider stance too, to hit some extra abduction.

If you've only got a smaller Pilates type band then simply pop it around your knees and off you go but you can also try placing the band just above or just below your knees and see which one's fores those cheeks up the best.

Let me know how you go with these and be ready for day 3 tomorrow.