Glute/Outer Glute

Question 1

OUTER BUNGEE Set Up

Answer 1

Wrap the bungee cable around your left foot
Forearms down on your carriage

Right knee on your front platform

Push your left leg up at a 90 degree angle until you find tension against the bungee & hold

Question 2

OUTER BUNGEE How to Move

Answer 2

Push your left knee out a few inches to activate your outer glute. Resist your knee back in
line with your hip.

Variations: micromovements, holds, time under tension intervals, knee ad/abduction

Question 3

OUTER BUNGEE Form & Body Cues

Answer 3

Maintain a neural spine. Do not arch your back to lift your left foot higher
Keep tension on your bungee

Only push your left knee out a few inches so that your hips remain frozen
Press down through your forearms and pull your armpits down to activate your back muscles and relax your shoulders

Keep your right knee under your hip and press down through your right shin to help stabilize your pelvis

Question 4

SIDE LUNGE

Answer 4

Level 1: 2 white
Level 2: 1 white
Level 3: 0 white

Question 5

SIDE LUNGE Set Up

Answer 5

Place your left foot towards the top of the front platform, on the inside of the
platform strap, facing the ____ wall

Stack your left knee over your midfoot, stack your left hip bone over your left leg.

All of your weight should be over your left leg.

Place your right toes/ball of your foot on the back edge of the carriage
Push your hips back & down into a lunge & hold

Question 6

SIDE LUNGE How to Move

Answer 6

Press down through your left foot to stand for 4, stand for 3, stand for 2, stand for
1. Lunge down for 4, lunge for 3, lunge for 2, lunge for 1

Question 7

SIDE LUNGE Form & Body cues