14th February 2017

Happy Valentine's Day 6 mile training walk for the Appalachian Trail (1 hr 56mins - 18.40 min/miles) Presents!! Thank you Claire & Rob, & Thank you Libby! Seeing Cat from Chiro and Physio Clinic about my glutes! See more info below. Falling asleep & being kind to myself Come and say hi on twitter @_TOUGH_GIRL Check out the website www.toughgirlchallenges.com Info from Cat, from Chiro and Physio Clinic Today we worked through some glut isolation exercises (as isolated as we could get as muscles don't work in isolation!) What worked for you: Side lying clams: keep the top hip forward to reduce the range of motion in your hip (this makes it more difficult!) Work through as many reps as it takes until you can really feel that glut working hard. Repeat a few sets. Superset this with some x-band walks and see what you feel! Bridge: heels together, knees wide to offload the hamstrings (be careful not to over extend in the hips and lower back) load this up with the bar and see how you feels in your glutes. Donkey Kicks: rest your arms onto a bench so your not tempted to use them! Use the red band around the sole of your foot. Extend the leg back and slightly up (without compromising the lower back) play around with the tempo...and some holds in too! Stop if you feel the hamstrings or quads kicking in too much. You may not necessarily feel it in your glutes but they will be firing! Leg press holds: single leg, slight bend in the leg and hold. Again you should feel this in the glut. Hold for a good 20 seconds and repeat on the other leg.