Focus: Glutes, Abdominals, Back
Equipment: None
Coaching & Options:
Quadruped: Set your members up in a strong quadruped with knees under hips and wrists under shoulders. Elbows should be soft (don't lock up) and core should be engaged to protect the lower back. If you have any members with knee or wrist issues who cannot work in quadruped, have them complete the work at the barre. To modify here, have your members change the final to moves to a knee pull (for Move C) and a cross climber (for Move D).
Back Extension: Coach the glute engagement to lift the leg in this posture. We want to find control so we are using the muscles to control the work and living in a range that keeps our lower back happy.
Bird Dog Pulse: This is a progression of the prior move. The arm should only join if your members feel strong in the posture with a protected lower back. In this movement, the arm and leg are the only parts moving! Coach the quiet middle of the body to find the true stability the posture requires.
For those of you who are sad (or ready to call me out - you can!) that I didn't use the musical version, the Dolly Parton version was just too good. While I know this isn't technically from the music 9 to 5... it's close enough! This is a quick series that will finish out some glute work while beginning to bring the focus into the core for the final working track. Be very mindful of the lower back in this series. If your members feel any lower back pain, coach them to limit movement and focus on that strong core coming in toward the back of the body.
