Glute Bridge Walkout

Hello! It’s a new week which means it’s time for another new Home Exercise of the Week! This week I have a great lower body and posterior chain exercise for you to try called the Glute Bridge Walkout.

The Glute Bridge Walkout will really fire up your glutes and hamstrings. The move is simple but don’t let that fool you…these are tough! I’m demonstrating the bodyweight version in the video but you can make this even more challenging by placing a weight plate on your stomach throughout the movement. 

Let’s take a look at the key performance points of the Glute Bridge Walkout.

  • start by lying face up on your mat with your knees bent and feet flat on the floor
  • from this position, drive your hips up as high as you can and squeeze your glutes
  • now take small steps forward on your heels while keeping your glutes up
  • maintain your weight on your heels throughout the movement
  • once your legs are almost straight, reverse the movement and take small steps back to the starting position, again while keeping your hips up throughout
  • always remember to keep your hips up, your glutes engaged, and walk on your heels
  • repeat for your desired amount of reps or time

So there you have the Glute Bridge Walkout. If you want to get buns of steel then definitely add this exercise to your routine. It’s going to burn but it’ll be worth it!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Superman Back Row Pushup

Hey there, it’s time again for a new Home Exercise of the Week! This time I have a great core and upper body exercise for you to try called the Superman Back Row Pushup.

The Superman Back Row Pushup works quite a few different muscle groups so there are a lot of benefits to this one. You will be working your upper and lower back, your glutes and hamstrings, your chest, shoulders, and triceps, and also your abdominals. If you suffer from lower back pain from sitting at a desk all day then this is the move to do to strengthen up those muscles. Often times, a little strengthening of the muscles of the lower back goes a long way to giving some back pain relief and prevent back pain in the future.

So let’s take a look at the key performance points of the Superman Back Row Pushup.

  • start by laying face down on your mat with your arms fully extended over your head
  • while keeping your head and neck in line with your spine, squeeze your glutes and lift your head, arms, and legs straight up as high as you can 
  • when you can’t lift any higher, pull your elbows back and squeeze your back muscles
  • after getting a good flex in your upper back muscles, drop your hands down to the floor in line with your chest while lowering your feet back down to the floor at the same time
  • now push your body up on to your hands and toes and stop just before your arms fully lock out
  • lower your body back down to the floor and extend your arms over your head again while lifting up your legs and squeezing your glutes
  • repeat for your desired amount of reps or time
  • if you find it too challenging to do the full pushup, you can do the modified pushup from your knees as seen in the video demonstration

So there you have the Superman Back Row Pushup. This is one of my favourite exercises and it is a great one to add in to your upper body or full body routine.

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Pike Pushup

Hello and happy Wednesday! It’s time for a new Home Exercise of the Week and this week I have a challenging variation of the pushup for you to try called the Pike Pushup.

The Pike Pushup primarily works your shoulders and triceps but it also works your upper pecs, upper back, and serratus muscles. I won’t sugarcoat it, the Pike Pushup is tough! It requires a fair amount of shoulder strength so start with regular pushups and other shoulder strengthening exercises and work your way up to this move.

Let’s take a look at the key performance points of the Pike Pushup.

  • start in a full plank position with your feet shoulder width apart and hands a little wider than your shoulders
  • while keeping your legs straight, walk your hands back towards your feet as far as you can without rounding your back and stopping just before your knees start to bend
  • keep your abs tight and bend your arms at the elbow to slowly lower your head towards the floor
  • stop just before your head touches the floor and then push back up to the starting position 
  • keep a slight bend in the arms and don’t lock them out at the top of the movement to keep tension on the muscles throughout the exercise
  • make sure to keep your head and neck in line with your spine throughout the movement as well
  • repeat for your desired amount of reps or time

So there you have the Pike Pushup. This one will take some practice but it is a great exercise to build strength and muscle in your shoulders especially if you are working out at home and don’t have any weights. And if eventually doing handstand pushups is a goal of yours then this is the exercise to start with!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Tricep Plank Press

Hey there, it’s time for a new Home Exercise of the Week! This week I have another very challenging upper body and core exercise for you to try called the Tricep Plank Press. This one is going to fire up your triceps a lot and will also work your core, chest, and shoulders. It will take some practice so take your time doing it and start out with the modified from-the-knees version if you need to.  

Let’s take a look at the key performance points of the Tricep Plank Press.

  • start by getting in to a plank position with your elbows directly under your shoulders and palms on the floor
  • make sure your body is in a straight line from head to toes and engage your core to keep your hips from dropping
  • if needed, drop your knees down to the floor to do the modified version
  • from this plank position, push your body up through the palms of your hands until your arms are fully extended
  • squeeze the triceps at the top of the movement and then slowly lower your elbows back down to the floor
  • keep your abs and glutes tight throughout the exercise
  • repeat for your desired amount of reps or time

So there you have the Tricep Plank Press. It’s a challenging exercise but one that will build a lot of strength and muscle in your triceps and core without having to use any equipment. Start with the modified version and then work your way up to the full pushup. Get those triceps fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Reverse Lunge Knee Up Hop

Hey there, it’s time for a new Home Exercise of the Week! This week I have a lower body exercise that will get your legs burning and your heart pumping called the Reverse Lunge Knee Up Hop.

This is an exercise that will take some practice but it is fun to do and the benefits are great. The Reverse Lunge Knee Up Hop works your quadriceps, hamstrings, glutes, calves, all the little stabilizer muscles of the ankle, your abs, and your balance and coordination. The jump also adds a plyometric component to the exercise that will work on your cardiovascular endurance and those fast twitch muscle fibers. As you can see there are a lot of muscles being activated in this move! If you’re just starting out with these and you can’t do the jump just yet then you can do the lunge knee up without the hop and then work your way up to adding the jump in.

Let’s take a look at the key performance points of the Reverse Lunge Knee Up Hop.

  • stand nice and tall with your abs engaged and take a big step back with your left leg
  • from this position, come straight down by bending both knees until each leg is at a 90 degree angle
  • make sure to stay as upright as possible
  • pushing through your right heel, come up out of the lunge and drive your left knee up in front of you while using that momentum to hop your right foot off the floor
  • land from the hop and immediately go back in to the lunge with your left leg
  • repeat for your desired amount of reps and then repeat the movement with your right leg

So there you have the Reverse Lunge Knee Up Hop. Take some time to practice the technique and start without the hop if you need to. Once you get the hang of it you can also hold on to some weights to make it even more challenging!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!