This sequence is a really good workout for your glute muscles. I incorporate at least a few of those into each class I teach.

I talk a little bit about "frame of the body" in this workout. If you are not familiar with the lingo, simply imagine your two shoulders and two hips forming a rectangular shape for the torso. That is what I mean by "frame of the body".

NOTE! As you glide or lift your legs on all fours, you want to keep the leg straight behind the hip and not somewhere slightly on the side (unless the exercise calls for it). Lifting it sideways and not right behind the hip would mean that you are lifting the leg outside the frame of the body (i.e. outside the frame of shoulders-hips). It is a sneaky way of allowing your butt muscles to do less work but it also means that you will get less out of your practice. So, be smart with that!

TIP! Please make sure that your weight distribution is always evenly on your arms and the supporting knee. The more you bring your body weight onto your arms, the faster your wrist tire & the less you are able to really activate those muscles.



At the end of this workout, I introduce you the fastest way to make those exercises harder for yourselves. For that, I am using a long flex band. I have never used this variation in my own group classes as all people I've taught get a really good workout even without. So, you definitely do not need it to enjoy it. Just offering some ideas for those of you who wish the extra challenge or want to play around a bit.



Relevant time stamps:
00:18 good tip!
01:41 prepare the body
03:10 workout begins with leg lifts
06:06 leg circles
08:16 elbow to knee
10:27 criss-cross leg lifts
10:55 good tip!
13:33 ideas for progressions