Week 3 - Stimulate dormant muscle fibers in the glutes via fascial innervation.

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Warm Up:

Towel Retractions - 3 Minutes

Bird on a Branch - 3 Minutes

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Training HW

Perform this session 5 times before next workshop.

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Seiza & Child Rocker Variations - 5 Minutes (See Recording)

Backchain Hold & Sidewinders - 5 Minutes (See Recording)

Pelvic Rotations - 3 Minutes Each Side (See Recording)

Iso Lunge - 3 Minutes Each Side

Single Leg Assisted Hip Hike Flow - 20 Reps Each Side (See Recording)

Pogo Bounce - 45 seconds

Single Leg Assisted Hip Hike Flow - 20 Reps Each Side (See Recording)

Pogo Bounce - 40 seconds

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Exercise Videos

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