• Admin

6 EXERCISES TO IMPROVE MOBILITY AND STRENGTH


1. SIDE PLANK WITH CLAM SHELL (GLUTEUS MINIMUS AND MEDIUS)

Lie on your side with your elbow under your shoulder and your hips stacked. Keep the bottom knee on the floor and push up into a modified side plank. At the same time, externally rotate your top hip. Slowly drop the top knee down to the bottom knee to close the clamshell as you tap your bottom hip to the floor. Repeat 12-15 reps, then flip over to the other side and repeat.


2. PRONE FROGGER (GLUTEUS MAXIMUS)

Lie prone and bend your knees to 90 degrees. Externally rotate your hips, so that your knees separate (about 12 inches apart) and your heels touch. Keep your head down and engage your glutes as you push your feet up toward the sky. Your quadriceps should lift off the floor. Pause at the top before slowly lowering back down to the starting position. Perform 12-15 repetitions.


4. GLUTE BRIDGE WITH BAND (GLUTEUS MAXIMUS)

Place a mini band around your calves. Lie on your back and lift your hips into a bridge position. While keeping tension on the band, tap your hips down to the floor and then lift back up. Keep a straight spine and move primarily from the hips. Perform 15-20 repetitions.


5. SEATED MINI-BAND HIP ABDUCTION (GLUTEUS MINIMUS AND MEDIUS)

Place the band around your calves and sit down with your knees bent and feet on the floor. Position your hands on the floor slightly behind you. Keep a straight back and press your legs out to the sides, externally rotating the hips. Maintain control as the legs come back together. Repeat 12-15 repetitions.


6. ELEVATED PLANK WITH LEG LIFT (GLUTEUS MAXIMUS)

Place the band around the calves. Rest your hands on a bench/step, directly under your shoulders. While maintaining a plank position, squeeze your glutes as you alternately lift each leg. Complete 12-15 repetitions with each leg.



0 views

Get your Free Consultation

If you would like to learn more about all these membership programs or about our personalized program do not hesitate to schedule a free online consultation. 

 

There is not obligation... Let's talk to see if we are a good fit. 

 

Ultimate Weight  loss Membership Program

Welcome to the Ultimate weight loss membership program

Here you will learn all you need to know about changing your lifestyle and nutrition. 

You will be learning all the trick and tips of going whole food plant based and also all the benefits of changing your nutrition. 

 

You will have weekly calls through Zoom where you will learn weekly topics about whole food plant based nutrition. 

 

Also you became part of my Facebook group, you will be part of our community and we  will be answering all our questions and concerns. 

You will also be part of of our weekly Q&A zoom call where I will be talking about a theme of the week and I will also be answering all the questions you may have. 

Ultimate Weekly Cooking Class membership Program

welcome to the Ultimate weekly Cooking Classes Membership program. 

In this membership program you will be able to learn about a new  way of eating that will change your life!

You will not only lose weight but also you will be start to get healthy from the inside out.

 

The benefits of this membership program is that you will learn how to change your lifestyle little by little by learning how to cook Whole food plant Based. A new recipe every week plus the basic that are already pre recorded will help you change your lifestyle that will eventually get you to your optimal goal... To be healthy, have more energy and have a better mood. 

 

This is a community and we all will be learning at the same time. You are not alone!

Let's get started and get your  first lesson! 

One on One coaching program

This is s personalized one on one membership program. It is perfect for people who :

*Want to lose weight

*Want to reduce Cholesterol or Hypertension

*Want to be able to control their diabetes

*Want to reduce Arthritis pain

*Want to have a better digestion 

* Want to have more daily energy

In this program you will have all you need to know about whole food plant based nutrition and personalized weekly zoom classes and weekly cooking classes. 

You will also get a personalized exercise program and learn meditation. 

You will be part of the Ultimate membership program community where we all ask questions and share our experiences.

 

Get your program today ad start changing your health from the inside out! 

ceciliabasbushc@gmail.com

Tel: 646-427-2584

305 E 119th st. suite B NY NY 10035

wc 3.png
  • LinkedIn Social Icon
  • Facebook Social Icon
  • YouTube Social  Icon
  • Pinterest Social Icon
  • Instagram Social Icon