Training 2024-11-21

Glutes Focus

1. warm up - stretching with the kettle bell, straight back deadlift but not for weight
   • keep the shoulders locked as deadlift
   • bend at the hips but keep legs straight, get kettle bell to 1 inch above floor
2. some kind of thigh glide machine
   • did it once, but didn't want to use the knees too much yet
3. glute thrust - belt
   • very important to keep the back not flexed, core straight
   • keep abs flexed core tight, back completely straight
     • i did use a valsava maneuver to practice, but trainer says inhale down exhale on the way up
   • eyes stay locked forward past knees to wall
   • like you are sitting in a chair
4. roman chair - outside glutes
   • this really burns my outside glutes, keep doing it
   • shoulders rounded, use a straight fixed short bar of like 20 lbs
   • back rounded, shoulders stay extended, also elbows. the arms stay relaxed
   • the activation is not in the back
   • pull the bar in with your legs as you come up from relaxed
   • don't use the back
5. clamshells
   • feet higher than you think
   • keep the top foot on a ridge of the bottom foot
   • reach the over arm as far as you can to counteract opening at the top
   • only open at the bottom
   • blue band
   • feel it in the glutes

6. monster walk

   • blue band
   • reach out then back to squat
   • move from the glutes, like you are sitting in a chair

7. Machine for "tibialis anterior" - Front of shin, fitness sf soma