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Soccer Booty Workout #2

Soccer Booty Workout #2

Has the #soccerbooty revolution begun yet? If not, it’s about to be a movement even more powerful than Beyonce’s butt shaking it to the song Bootylicious.

Soccer is an explosive sport, so our glutes have to be a massive engine prepared to exert some serious force into the ground. So what gives with this physics talk? Put simply, strong glutes = maximal acceleration, speed, and sharp agility. They act has external rotators, hip extensors, and isometric knee stabilizers. Not to mention, it helps to look good in white uniform shorts. Oh, heyyyyyyy boys.

Without further ado and by popular demand from friends, here’s my second soccer booty workout:

Soccer Booty Workout #2

1) Band Hip Bridge w/ Hip Abduction, 15 reps
Cues to remember:
In end position, activate the glutes or “squeeze the cheeks” and hold as you abduct the hips. Avoid hyperextension of the back.

2) Single Leg RDL, 10 reps
Cues to remember:
Maintain a flat back, soft knee bend, and bend over at the hip. In the end position, drive through the standing leg glute.

3) Lateral Band Walks, 10 reps each
Cues to remember:
With toes pointed forward, walk laterally in a quarter squat position.

4) Contralateral Quadruped Kick Back, 10 reps
Cues to remember:
At the end of the kick back, activate the glute. 

5) Side Plank w/ Hip Abduction, 8 reps
Cues to remember:
Keep the body in one line as the leg raises up and toe faces forward. 

4 ROUNDS

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