Psst... sitting all day, deactivates your glutes and is one cause of low back pain; when your glutes are strong your low back does not have to put in overtime.
Here is a quick routine to activate your pumpkins!
Single Leg Glute Bridge (12-15 reps on each side)
-heel close to pumpkins, weight into heel
-heel close to pumpkins, weight into heel
-foot, knee and hip in one line
-lift hips and squeeze pumpkin, lower all the way to the floor
Glute Bridge with block between thighs (12-15 reps) hold for 15 seconds on last bridge
-heels close to pumpkins, weight into heel
-heels close to pumpkins, weight into heel
-squeeze block between thighs
-lift hips, squeeze pumpkins at top and lower all the way to floor
Reverse Lunges (10-12 reps each side)
-step backwards, both feet facing forward
-front knee in line with front foot
-weight in heel of front foot
Air Squats (15-20 reps)
-feet, knees and hips in one line
-lower hips with control, sit back and low like you're sitting in a chair
-stand up quickly and squeeze pumpkins at the top
*SET 2:
Single Leg Glute Bridge (12-15 reps) as seen in video
Glute Bridge with block (12-15 reps) as seen in video
Reverse Lunges (12-15 reps) as seen in video
-jump out, knees tracking over feet, knees bent and hips low
-tap feet back together, knees bent
Finish with:
15 minutes on Stairmaster
15 minutes on Stairmaster
*If you do not have any knee or low back injuries you can kick up SET 2 with plyometric variations. High performance exercises — like jumping and sprinting — place more of a demand on your glute muscles; therefore, you yield faster and better results.
~Aristotle
Amelia Rose is an ACE certified trainer at Crunch Gym in New York City. Her journey to personal training started with sports and recreation. In 2010, she went through YogaWorks 200hr training with Annie Carpenter in Los Angeles. The cold winds of NYC called her home to the east coast where she taught yoga, zumba and her own class called “Shake your Asana” for two years. Teaching over 13 classes a week, her body started to break down and muscle imbalances left in pain. She became a personal trainer, not only to heal her own body but also to help people move through life pain-free and with a sense of potential.
Currently, Amelia is in love with the versatility and strength that gym equipment provides for her clients. She specializes in functional training, weight loss and corrective techniques. From High Intensity Interval Training (HITT) to Pilates, she enjoys creating individual programs and routines that inspire her clients.
Certificates: ACE, Zumba, YogaWorks 200hr, Buff Yoga, TRX suspension, Rip Trainer and DOTfit nutrition and vitamins. Degree: B.S. Applied Psychology, Ithaca College
“We are what we repeatedly do. Excellence, then, is not an act but, a habit.”
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