00:00Hey everyone, I'm here with a really good friend, Tori Wilson, Fitness Phenom.
00:04We were talking about the glutes and building the glutes and strengthening the glutes.
00:09We got into the conversation of how a lot of times machines can get fun,
00:13especially when you're trying to develop and build a specific area on the lower body.
00:19I'll first admit, sometimes I let my ego get the best of me and I want to build my glutes,
00:24so I think the heaviest I can go on a leg press machine is going to build the glutes.
00:28Right, but what I feel, first off, is that we can get onto a lot of these body weights
00:33or even movements that require a lot of our stabilizers to work,
00:38so say a one-megged RDL, a split squat, or one-megged squat.
00:41These movements are really recruiting a lot of the stabilizers in the hip,
00:45it's focusing on balance, and it's protecting the integrity of our back.
00:50A lot of times when we get on machines, we become very quad dominant,
00:54and that will take away from developing glutes.
00:56So we're going to show you guys three quick movements.
00:59We're going to start on the one-legged bridge.
01:02So we're going to have Tori elevate her feet.
01:05One leg's going to get elevated, and what she's going to do right now,
01:08she's going to focus on really pushing through that glute, that left glute.
01:12So she's driving her hips to the ceiling.
01:14One thing we want you to think about, though, if she goes too high,
01:16show us her, come all the way at the arch of that.
01:18That we don't want. We don't want that lower back to arch.
01:20So come up to neutral. So all the way down, up, switch legs.
01:25Have her perform anywhere for about 10 to 15 repetitions.
01:28But notice, I want her to stay neutral at the top,
01:30and I want the majority of the emphasis to be in that glute.
01:33So every time she's lifting her hips up, she's contracting that glute.
01:37Okay? That's great. Done.
01:38We're going to then go into a one-legged squat to a box,
01:43and I love this one because it's requiring Tori to have to balance.
01:47She's going to really hinge that to where if I remove that box,
01:50she'd fall flat on her butt.
01:52So less knee dominant here.
01:54So coming up, controlling the movement, pushing the heel.
01:56Then watch.
01:57You want to require that knee to drive forward less,
02:00and she's pulling herself down onto that box, okay?
02:04Let's switch legs and let's show how it looks from there.
02:06Good. Perfect.
02:09So what was funny was about a set or two ago,
02:12when we were getting our workout in,
02:14she was struggling to balance a little bit,
02:15and then it starts really flicking.
02:17So those stabilizers have to work.
02:19The glutes have to work.
02:20The stronger the glutes, the more that's going to protect our lower back.
02:23Okay? That's good.
02:24Lastly, let's grab the dumbbell.
02:25What was that dumbbell?
02:27Okay. Perfect.
02:28And we're going to now go into that one-legged RTL.
02:30I want to see less knee down,
02:32so trying to avoid that knee from driving forward,
02:34avoid that right leg from bending any more than that.
02:37She's getting a slight bend, standing up,
02:40tightening her glutes at the top.
02:41Okay? So every time she's trying to contract that glute at the top.
02:45And listen, like anything else,
02:47in time, her balance is going to improve.
02:51Her stabilizers are going to get stronger.
02:53And then when she decides to get back onto the leg press
02:56or the bilateral squat, whether it's a back squat or front squat,
02:59everything's going to be that much stronger.
03:03And, you know, training should be fun.
03:04It should be something where we can move around from exercise to exercise.
03:08The problem sometimes is that there's so much variability
03:10and we're all so focused on switching up the movement so much
03:13that we can never actually improve on things we want to improve on.
03:16How do you feel?
03:17Yeah, I feel awesome.
03:18And I'm so grateful because, you know,
03:20this is the stuff that I've already got to do, right?
03:21She's awesome.
03:22But she reminds me of things a lot of times.
03:23There's things that I forget about.
03:25And that's what I love about tuning with you
03:26is that we kind of remind each other and that's what it's all about.
03:28So focus on these movements, get really good at it,
03:31and the time to move on, I feel, is one, when it gets boring,
03:34or two, when you feel like you stop getting strong.
03:36Then it's time to move on, all right?
03:37If you guys have any questions, shoot them off to Tori and I.
03:39We'll be sure to get back to you.
03:40Thanks.
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