Dallas TX Boot Camp and Personal Trainer – Weight Loss and Fitness Exercise of the Month
Dallas TX Boot Camp and Personal Trainer – Weight Loss and Fitness Exercise of the Month
The Glute Bridge – This Exercise is a great total Core exercise. It will help strengthen your glutes (but muscles), lower back , and abs (if they are engaged)
Proper Technique for STARTING:
- Lie on your back, pull shoulders back to the mat with knees and feet hip width apart or knees and feet about 3-6 inches apart, legs bent with heels close to glutes
- Place palms facing sky or ceiling, with arms at 45° angle
- Lift glutes off the mat keeping weight in heels
- Pause at top before lowering to the mat
- Repeat for 12-15 reps.
Modifications for More Advanced Fitness Levels – Next Progression
- Perform exercise while lifting one leg in the air
Last Progression
- Complete exercise using putting your feel on an exercise ball, chair or bed.
- Place palms of hands on floor, arms at 45° angle, put heels on the ball and straighten legs (straight line from ankles to shoulders)
- Keep shoulders pulled back and pull glutes off the mat using your heels to press in.
- Pause at the top & repeat
Reminders – These are some key reminders that you need to pay attention to each time you perform this exercise.
- Keep core tight, contract glutes
- Keep feet hip-width a part (3-6 in.)
- Relax legs/limbs, weight in heels
- Knees do not move
Tempo Options – It is always good to change the tempo options. You have heard the term “muscle confusion” changing the tempo options will help your body continue to have to adapt to the change.
- Up 2, No Pause, Down 2
- Up 1, Pause 2, Down 4
- Quick up / down
- Slow up/down
Get You In Shape Dallas and Coppell Fitness Boot Camp
Dallas Boot Camps and Coppell Boot Camps
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Boot Camps are just minutes away from you. Get You In Shape Boot Camp.
Get You In Shape programs include the Get You In Shape Coppell Fitness Boot Camp, sports specific training, weight loss programs, wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include corporations, athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
