GLUTES + CORE // Superset Strength & Tabata Workout

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Workout Breakdown:

Warm-up ( 50:10)
1) easy jacks
2) rev lunge with lunge hop (alt sides)
3) down dog to plank to baby cobra
4) squat and twist
5) cossack squats
6) glutei bridge

Part 1: (repeat 2x)
1) curtsy lunge-squat-pivot lunge-squat combo (6 per side)
2) banded bird-dog (20 reps)

Tabata #1 ( 20:10 for 4 min)
kneeling lunge w/ glute raise // plyo lunge

Part 2: Repeat 2x
1) Bulgarian split squats (12 per leg)
2) Plank step overs (10 total)

Tabata #2
curtsy lunge + squat jump // hip thrusts

Part 3: (repeat 2x)
1) Single leg glute bridge (12 reps)
2) romanian dead lifts (14 reps)

Tabata #3
Single leg hip thrusts // side laying hip rise

Glute Burnout (repeat 2x)
1) Banded kick backs (12 reps per leg)
2) banded lateral walks (AMRAP)
3) banded glute bridge with weight (20 reps)

(finishes w/ 8 minute lower body stretch)

GLUTES + CORE // Superset Strength & Tabata Workout exercise for back pain
504 Likes	504 Dislikes
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Education	Upload TimePublished on 6 Jan 2019

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