HEALTH

Steel Butt Workout
Do a dynamic stretch to warm up at the beginning of the workout and a static stretching at the end.
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DB_Step_up_1

Super-set One

DB Step-up: Plant the foot entirely on the bench. Pushing from the heal of the foot that is on the bench lift the body up and raise the other leg at the same time. Keep the back straight and the core tight at all time. Do not lean forward. The effort should come from the gluteus and to a lesser extend to the other muscles of the back of the tight.

(Andrew Meade Photography)

Barbell_single_dead_lift_2

Barbell single dead-lift: Keep the back straight and chest up. Go as low as you can as long as you keep the back straight. When lifting up the body, use the gluteus and not the back.

(Andrew Meade Photography)

Split_Squat_Jumps_3

Power move

Split Squat Jumps: In a lunge position, jump as high as you can, switch legs and land with the opposite leg, immediately jump back. Land softly.

(Andrew Meade Photography)

Barbell_lunge_with_Knee_raise_4

Super-set Two

Barbell lunge with Knee raise: Step back into a lunge position. Sit back to 90 degree angle and return while simultaneously lift the other leg. Use the gluteus and the core to keep the hips and the back straight.

(Andrew Meade Photography)

Barbell_hip_raise_5

Barbell hip raise: place the bar on your hips. Bend the knees to a 90 degree, lift the hips and fully contracted the gluteus before coming down. Don’t let the hips to touch the floor. Keep the gluteus contracted at all times. Avoid using more the hamstrings than the gluteus.

(Andrew Meade Photography)

Steel Butt Workout

Do a dynamic stretch to warm up at the beginning of the workout and a static stretching at the end.

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