11 Fitness: All about that base


JEN: WE’RE GOING TO GET OUR
BLOOD PUMPING NOW. WELCOME BACK. SONRISA MEDINA FROM ORANGETHEORY
FITNESS IS JOINING US LIVE. TODAY, YOU’RE ALL ABOUT THE
BASE, RIGHT?>>WE ARE. THE GLUTS ARE INTERESTING
MUSCLE. EVERYBODY THINKS OF AESTHETICS. WEATHER IS STARTING TO GET
WARMER. WE’RE STARTING TO THINK BATHING
SUIT, GOTTA WORK THE GLUTES. HOWEVER, THEY’RE A DYNAMIC
MUSCLE. THERE’S BIG WITH INJURY
PREVENTION. TYPICALLY, WHEN WE HAVE A BAD
BACK OR BAD KNEES, THE GLUTS ARE
RESPONSIBLE FOR THAT AND IT’S
USUALLY A WEAKNESS IN THE GLUTE
THAT’S RESPONSIBLE FOR THAT. WE’VE GOT TO GET THEM LIFTED AND
STRONG. ONE OF THE EASIEST WAYS TO DO
THAT IS WITH THIS MINI BAND. CHEAP AT ANY SPORTS STORE. SO WE’RE GOING TO GO AHEAD AND
TAKE IT AND PUT IT AROUND THE
LEGS. SO I’VE GOT THAT RIGHT UNDER MY
KNEE HERE. AND NOW, WHEN I GO INTO SQUATS,
I’M ABLE TO PUT SOME GOOD
TENSION AROUND MY LEGS AND I’M
GOING TO COME DOWN IN THAT
SQUAT, PULL AGAINST THAT BAND
JUST A LITTLE BIT TO PULL THOSE KNEES APART. REALLY HIT THAT MEDIAL GLUTE,
AND THEN STAND RIGHT BACK UP. JEN: LOOKS LIKE YOU DON’T HAVE
TO GO DOWN THAT FAR.>>YOU DO NOT, ABSOLUTELY. JEN: GREAT FOR PEOPLE WITH BAD
KNEES.>>EXACTLY. AND I COULD STAND HERE RIGHT NOW
AND JUST GO LIKE THIS, AND,
AGAIN, ENGAGING THOSE MEDIAL
GLUTES. ANOTHER EXERCISE, WE CAN GO
AHEAD, COMING TO THAT SQUAT, AND
TAKING A COUPLE OF WALKS, EITHER
FORWARD OR BACK, SIDE TO SIDE. JEN: YOU START TO FEEL THE BURN
FAST.>>OH, YEAH, IT STARTS TO REALLY
BURN. IF WE ALSO GO AHEAD AND TAKE
THOSE BANDS AND BRING IT A
LITTLE BIT MORE NOW AROUND THAT
ANKLE, NOW I CAN GO INTO THAT
SQUAT WITH MAYBE A LITTLE BIT OF
A LEG LIFT AS WELL. SO BEING ABLE TO KEEP THAT
MAINTAINING THAT POSTURE SO I’M
GETTING INTO MY ABS AS WELL. STANDING UP NICE AND TALL,
GETTING INTO THE HIP. SO IT’S REALLY, REALLY
IMPORTANT. THE GLUTES ARE RESPONSIBLE FOR
US SITTI DOWN, STANDING UP. IT’S WHAT WE’VE BEEN DOING FOR,
I MEAN —
JEN: FOREVER. HOW MANY REPS DO WE WANT TO DO?>>ABOUT 20 REPS, JUST BURN IT
OUT, GET IT REALLY STRONG. JEN: OH, IT WILL BURN.>>IT WILL. REALLY STRONG. AND BEING ABLE TO JUST KIND OF
LIFT A LITTLE BIT,

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