train my glutes & deep core+pf together because they are both very much connected! Here’s a sweet little routine to activate your glutes and fire up the “flattening the belly” muscles 🙆🏼♀️🥵TVA
1️⃣Ankle Cuff + Band Hip Extension
PERFECT hack for those following my Gym-Based Glute Guide and do not have a smith machine 🙌🏼. I’m using my ankle cuff and long band. Some of you asked what else I use my balance pad for so here ya go 👍🏼 (You guys also sold out my purple color pad 😳 so only black and blue are available)
2️⃣🧎♀️ Pallof Press + Twist
I’ve attached my long band to a bench. As you exhale, lift your pelvic floor and activate your transversus abdominis (TVA) before pressing and rotating. I like kneeling because it makes it almost impossible to cheat by rotating your hips 🥵
3️⃣🧎♀️ Deep Core Band Frontal Raise
I know this doesn’t look like much effort but if you are properly activating your TVA it’s pretty intense (esp if you increase the resistance in your band). As you exhale, lift your PF and activate your TVA before pulling the band into a frontal raise. Pulling the band creates extra resistance for your deep inner core muscles! Also, try not to tuck your butt under or crunch forward. You want to keep a nice neutral spine
4️⃣Bear 🐻 Hover w/ Band Lat Pull
Shaking my head 😒 this is HARD 🔥! Exhale, lift your PF and activate your TVA before you lift your knees off the floor and pull the band to create extra resistance. Focus on your balance and not swaying
5️⃣Banded Transverse Abductions
I love this exercise and I’ve heard you guys do too. I feel this in my upper subdivision of my glutes and deep core because it takes a lot of effort to properly activate and hold my TVA through each rep
6️⃣Bear 🐻 Hover Deep Core Slides
Using my @perillegrade sliders. Exhale, lift your PF and activate your TVA as you come into a hover and alternate each sliding leg
raining with a couple specific stretc
1️⃣Ankle Cuff + Band Hip Extension
PERFECT hack for those following my Gym-Based Glute Guide and do not have a smith machine 🙌🏼. I’m using my ankle cuff and long band. Some of you asked what else I use my balance pad for so here ya go 👍🏼 (You guys also sold out my purple color pad 😳 so only black and blue are available)
2️⃣🧎♀️ Pallof Press + Twist
I’ve attached my long band to a bench. As you exhale, lift your pelvic floor and activate your transversus abdominis (TVA) before pressing and rotating. I like kneeling because it makes it almost impossible to cheat by rotating your hips 🥵
3️⃣🧎♀️ Deep Core Band Frontal Raise
I know this doesn’t look like much effort but if you are properly activating your TVA it’s pretty intense (esp if you increase the resistance in your band). As you exhale, lift your PF and activate your TVA before pulling the band into a frontal raise. Pulling the band creates extra resistance for your deep inner core muscles! Also, try not to tuck your butt under or crunch forward. You want to keep a nice neutral spine
4️⃣Bear 🐻 Hover w/ Band Lat Pull
Shaking my head 😒 this is HARD 🔥! Exhale, lift your PF and activate your TVA before you lift your knees off the floor and pull the band to create extra resistance. Focus on your balance and not swaying
5️⃣Banded Transverse Abductions
I love this exercise and I’ve heard you guys do too. I feel this in my upper subdivision of my glutes and deep core because it takes a lot of effort to properly activate and hold my TVA through each rep
6️⃣Bear 🐻 Hover Deep Core Slides
Using my sliders. Exhale, lift your PF and activate your TVA as you come into a hover and alternate each sliding leg
7️⃣Bear 🐻 Hover Sliding Abductions
Same cueing for PF/TVA but instead sliding laterally to work your adductors which is connected to the PF 👍🏼
*I also practice releasing my pelvic floor after training with a couple specific stretctrain my glutes & deep core+pf together because they are both very much connected! Here’s a sweet little routine to activate your glutes and fire up the “flattening the belly” muscles 🙆🏼♀️🥵TVA