Glutes SMFR

MAIN MUSCLE - GLUTEUS MAXIMUS

ITB SMFR

MAIN MUSCLE - ITB

Knee across the body

KEY COACHING POINTS:

  • Try and keep your shoulder blades on the mat

  • Chase the stretch in your lower back and glutes

  • Hold the stretch for 1-2 seconds 

MAIN MUSCLE - GLUTEUS MAXIMUS

Knees banded glute bridge

KEY COACHING POINTS:

  • Feet shoulder width apart

  • Drive your hips up by squeezing your glutes

  • Don't arch the lower back

  • Embrace the squeeze in your glutes for 1-2 seconds, then repeat

MAIN MUSCLE - GLUTEUS MAXIMUS

Banded clams

KEY COACHING POINTS:

  • Keep your hips straight

  • Abduct at the hip

  • Embrace the squeeze in your glutes

  • Hold the squeeze for 1-2 seconds

MAIN MUSCLE - GLUTEUS MEDIUS

Standing hip mobility

KEY COACHING POINTS:

  • Stand up tall

  • Achieve as much rotation in the hips as possible

HIP MOBILITY

Quadriceps.gif

Banded overhead squat

KEY COACHING POINTS:

  • Place the band just above your knees

  • Have a wide grip on the bar

  • Feet just wider than shoulder width apart

  • Elbows locked out

  • Squat by driving your hips back and allowing your knees to track towards your toes

  • Squat as low as you can whilst maintaining a neutral spine and keeping the bar overhead

MAIN MUSCLE - QUADRICEPS HIP ABDUCTORS

Standing alt calf stretch

KEY COACHING POINTS:

  • Unilaterally drive your heels down to the ground to achieve full stretch in each calf muscle

  • Release the stretch by switching legs each time

MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS

Leg swings

KEY COACHING POINTS:

  • Swing your leg forward and backwards then side to side

  • Avoid any tilts of the pelvis or arches in the back

  • Achieve as much range as possible without stretching the muscles too much

HIP MOBILITY

Knees banded squat

KEY COACHING POINTS:

  • Place the band just above the knees

  • Squat by driving your hips back and letting your knees track towards your toes

  • Slightly drive your knees out, this will help engage the glutes

  • Squat as low as you can whilst maintaining a neutral spine

  • The purpose of the band is to help engage the gluts by making them work harder

MAIN MUSCLE - QUADRICEPS (HIP ABDUCTORS)

Increase dorsiflexion stretch

KEY COACHING POINTS:

  • Drive your knee forward whilst keeping your toes pointed upwards

  • Embrace the stretch in each calf

  • Hold for 1-2 seconds, then repeat

MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS

Alternative calf stretch

KEY COACHING POINTS:

  • Unilaterally drive your heels down to the ground to achieve full stretch in each calf muscle

  • Release the stretch by switching legs each time

  • Hold the stretch for 1-2 seconds

MAIN MUSCLE - GASTROCNEMIUS AND SOLEUS

Hamstring stretch

KEY COACHING POINTS:

  • Put your hamstring in a slightly stretched position

  • Bring your hands towards your toes, then to the sides

  • Repeat for the desired amount of reps, then switch legs

MAIN MUSCLE - HAMSTRINGS

Glute bridge

KEY COACHING POINTS:

  • Feet shoulder width apart

  • Drive your hips up by contacting your gluts

  • Avoid arching the lower back

  • You should feel your gluts fully contacted at the top of the movement

MAIN MUSCLE - GLUTEUS MAXIMUS

Hip circles

KEY COACHING POINTS:

  • Keep your hips high to help maintain a neutral spine

HIP MOBILITY

Fire hydrants

KEY COACHING POINTS:

  • Keep your hips high to help maintain a neutral spine

  • Embrace the squeeze for 1-2 seconds, then repeat 

MAIN MUSCLE - GLUTE MAX, MED AND MIN

Lying hip abduction

KEY COACHING POINTS:

  • Keep your hips straight

  • Embrace the squeeze in the side of your glutes (glute medius) for 1-2 seconds, then repeat

MAIN MUSCLE - GLUTEUS MEDIUS