Women’s Beginner Plan / Day 23 of 30
Day 23 – Glutes & Hamstrings
Preview the movements in order, from warm-up to cool-down.
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Waist Pinchers LeftExercise demonstration
Technique cues
- Stand tall and lift your left arm up, then crunch your left elbow and left knee toward your left hip, creating a strong squeeze through your side waist
- Feel the obliques working as you train your balance
10 movements
5 min active / ~7 min with rests
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Kick Backs
- Technique for Fire Hydrant Kicks Left
- Technique for Fire Hydrant Kicks Right
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Leg Bends
- Technique for Lying Legs Extension
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Knee Rolls
- Technique for Waist Pinchers Left
- Technique for Waist Pinchers Right
- Technique for Kick Backs
- Technique for Squat to Knees
- Technique for Squat with Leg Raise
- Technique for Reverse Lunges
- Technique for Fire Hydrant Kicks Left
- Technique for Fire Hydrant Kicks Right
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Prone Leg Bends
- Technique for Prone Push Up
- Technique for Lying Legs Extension
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Lateral Knee Drops
- Technique for Wide Toe Touches
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.