:40 seconds of work/ :20 rest for 3 rounds

Elevated Bridges

QPED glute circles (R)

QPED glute circles (L)

:40 seconds of work/ :20 rest for 3 rounds

Incline push-up plus

Full cans

Scap squeeze

Strength work Friday! 

For each of these sets of exercises - aim to work for 40 seconds, rest 20, and then move on to the next exercise of the set of three. You can opt to add in a minute of rest between the rounds (ie - complete bridges, QPED circles in each direction, and then rest), or power through the three rounds. Your glutes will be feeling this first one! 

Bridges - really squeeze those glutes, and think about keeping pelvis level. I like to to these on an exercise ball, but with your shoulders / upper back on a chair or couch is also fine. 

QPED - quadruped position, or hands and knees. Make sure that you keep hips stacked over knees and shoulders over hands as much as possible. Working leg should be extended out and back at a 45 degree angle. Small circles - don’t lift your leg so high that your low back arches and you feel it into the low back. Bend your knee (decrease the lever arm) if it feels too challenging with leg straight. 

Push-up plus - you are in a straight arm plank position (any modification is fine), and all of the movement here comes from your *shoulder blades.* Think about pulling your shoulder blades back and down, and then reverse to push them forward while slightly rounding that upper back. That’s it - no need to do an actual push-up, we’re just working on the shoulder activation here.

Full cans - shoulder raises at 45 degrees (halfway between a front and lateral raise), stop at shoulder height. Again, keep those shoulder blades engaged (down and back!). 

Scapular squeeze - Keep your arms straight at your sides and really focus on pulling those shoulder blades down and back - hold for 5 seconds on each rep to maximize the activation. 

Let me know if you have questions - have a great weekend!