ONE LEGGED CABLE KICKBACK

One-Legged Cable Kickback

• Adjust the weight by placing the pin into the appropriate hole.

• Wrap the ankle strap for the cable band around your ankle.

• Stand 2 feet away from the bar and grab hold of it for support.

• Extend your leg away from your body as high as you can, slowly and with control.

• Pulse your glute muscles at the top of the extension to contract the muscle further.

• Lower your leg back down to the floor slowly and with control, resisting against the pull of the cable band.

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ONE KNEE TO CHEST

1.) To begin this exercise; start off laying down with your back flat on the floor and knees bent as in a standard sit-up position.

2.) Push your right leg out and straight followed by taking your left knee and pulling it tightly to your chest bringing the knee as close as you can to your head.

3.) Repeat this exercise for as many repetitions as needed.

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GLUTE KICKBACK

Exercise Advice:

 Get on your hands and knees on a mat on the floor with your back parallel to the ground. In a controlled motion, thrust one of your feet backwards as though you are kicking like a horse. Be sure to really flex your butt for a one-count when your leg is fully extended back behind you. Return to the start position and repeat with the opposite leg.

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FLUTTER KICKS

1. On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
2. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. Start the movement by lifting the left leg higher than the right leg.
4. Then lower the left leg as you lift the right leg.
5. Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times. Tip: You will breathe normally as you perform this movement.

Variations: As you get more advanced you can use ankle weights.

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BUTT LIFT

• Lie faceup with knees bent, feet hip-width apart.
• Lift butt and bring knees together.
• Hold for 2 counts, release knees, and lower butt to just 1/2 inch above floor.
• Repeat 30 times.
• Without coming down, do one more round of 30 with knees apart.

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