Lower (Hamstring/Glute)
Regular workout
Created by Danny Kennedy on 18 Sep 2022, last updated on 18 Sep 2022.
est. 44 minutes
Equipment
Swiss ball
Place as much of your weight as possible into the KB handle, right under the hip bone
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Lift front heel and back knee
Hips and chest stay square to the floor, lift hips to the roof
Rest 90 sec between sets
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Rest 90 sec between sets
1) Place the back of heels on the stability ball, with arms out to the side of your body palms facedown on the floor.
2) With abdominals engaged and core active, and legs straight, lift your hips off the ground slowly. Lift to the point that your body becomes a straight line.
3) While keeping your glutes and abdominals engaged, bend your knees to roll the ball towards you.
4) Roll the ball back to the start position whilst keeping your hips up.
5) Lower hips to starting position. Repeat.
Push with the heels, pull with the arms. Keep it smooth.
Rest 30 sec between sets
1) Place the back of heels on the stability ball, with arms out to the side of your body palms facedown on the floor. 2) With abdominals engaged and core active, and legs straight, lift your hips off the ground slowly. Lift to the point that your body becomes a straight line. 3) While keeping your glutes and abdominals engaged, bend your knees to roll the ball towards you. 4) Roll the ball back to the start position whilst keeping your hips up. 5) Lower hips to starting position. Repeat.