Butt

Hip Mobility + Glutes (25 Min Class)

January 20, 2021 by Nicole Leave a Comment

I’ve got another mobility class for you! If you missed the last one focused on shoulders, check it out HERE. Today we’ll focus on hip mobility, strengthening through the glutes as we do.

If you love this type of work, you can get access to more mobility classes by becoming a Patreon member. Patreon members not only get additional classes, but a monthly workout calendar. It’s $9.99/month with no commitment. 🙂

Hip Mobility + Glutes Class

We’ll pretty much flow from one hip mobility sequence to the next, moving continuously through the class. At the end, however, we’ll hold a few static stretches. If you’re using this class as an extended warm up/start of a longer strength workout, I recommend skipping the static holds at the end.

Mobility work is so important for a body that functions its best and remains injury-free. And as you work on mobility, you’ll notice improved performance in your other workouts as well.

xo Nicole

Filed Under: Bodyweight, Butt, Lower Body, Mobility, Quiet, Video, Workouts Tagged With: mobility

Glutes + Outer Hips Resistance Band Mini Flows Class

October 5, 2020 by Nicole 1 Comment

I’m so excited about the workout videos I released on Patreon this month! Heavily influenced by my Pilates training, I created a series of resistance band workouts that focus in on various joints and muscle groups. In addition to this glutes + outer hips resistance band class, I have another one on Patreon focusing in on the hip joint and activating the glutes. Also one focused on shoulders and mid back, and one on core.

Glutes + Outer Hips Resistance Band Mini Flows Class (43 Mins)

EQUIPMENT NEEDED FOR CLASS:

Resistance band loop – I’m using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3
Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec – 2.5 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.

Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

Workout Breakdown

(02:02) Warm Up & Mobility

(07:11) Resistance Band Mini Flows Workout

Flow 1 – Side series on mat, band around thighs

(45 sec) Clamshell
(30) Internal to external rotation
(30) Straight leg pulses
(45) Side plank leg lifts

Flow 2 – Standing with chair/wall, band around one ankle and one foot arch

(30 sec) Kickback to external rotation
(15) Straight leg pulse, externally rotated
(45) Leg sweeps
(15) Hold leg out to side

Flow 3 – Standing balance series, band around arches of feet

(30 sec) Squat to balance
(30) Hold squat and step laterally
(30) Squat to straight leg abduction
(30) Straight leg abduction

(39:31) Cool Down & Stretch

xo Nicole

Filed Under: Butt, Lower Body, Resistance Band, Video, Workouts Tagged With: resistance band, resistance band workout

Booty Band Superset Workout (Glutes Focus)

March 16, 2020 by Nicole Leave a Comment

A few years ago, I posted a resistance band loop superset workout that became one of my most popular videos on YouTube. So it’s about time I made another! This booty band superset workout will target glutes and take you 20 minutes to complete.

Booty Band Superset Workout

EQUIPMENT NEEDED

Booty band / resistance band loop – I’m using two, one tight/heavy one and another with a little more stretch for the second superset. Can absolutely be done with just one (but don’t go too heavy if that’s the case).

This workout is broken up into three supersets. In each, you’ll preform two exercises, back to back, for 30 seconds each. You then rest 10 seconds and repeat.

In the first two supersets, you’ll complete three sets on the right then three sets on the left. The third superset is both sides working together so you’ll do four sets.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

SUPERSET 1

See 2:01 in above video for a preview of the exercises.

Clamshell
SL Glutes Bridge – add pulse during second set, hold and pulse during third set

SUPERSET 2

See 9:56 in above video for a preview of the exercises.

Out-turned Lunge Step + Kick
Hydrant Crunch + Kick

SUPERSET 3

See 18:24 in above video for a preview of the exercises. To modify, take out the jumping.

Low Squat Hop x2, Duck Walk Back
Side Step x2, Squat Jump

Similar Workouts

If you love this booty band superset workout, the following will be right up your alley as well:

Resistance Band Superset Workout for Glutes & Legs – Same structure, but slightly shorter at 15 minutes.
Lower Body Resistance Band Workout – 30 minutes, broken up into three circuits.
Glutes Workout with Resistance Band Loop – Just over 10 minutes. Great workout finisher!

A note on the coming weeks: This is a wild, wild time in the world. I know most of us are working from home and practicing social distancing, no longer going to gyms and favorite fitness studios. In an attempt to bring a little group fitness into your home, I’ll be doing some live stream workouts in the coming weeks (in addition to these weekly workouts on the blog/channel). Follow me on Instagram (@nicolepearce) for details and to join in. Stay safe, everyone!

xo Nicole

Filed Under: Butt, Lower Body, Superset, Video, Workouts Tagged With: booty band, glutes