F E B R U A R Y / M A R C H 2 0 1 9 M A C O N M A G A Z I N E | 7 3
GLUTE KICK BACKS
Place a resistance band around your ankles and stand with
your feet hip-distance apart. With your hands on a wall
or stable surface for balance, press your left leg straight
back behind you until you have resistance on the band.
From there, make small presses back, working against the
resistance. Do 30 reps on each side working in parallel, then
30 on each side in turnout.
shoulder height, then lower it back down. Be sure to keep the
core engaged and the chest and shoulders squared toward
the mat. Do 2 sets of 12 on each side.
TRICEP EXTENSION
Begin standing with feet hip-distance apart. Reach 1 weight
overhead, holding it with both hands. Keeping the biceps by
the ears, bend the elbows to lower and lift the weight behind
the head. Go for 1 minute.
TWISTING V-UP
Begin lying down with legs out long and arms overhead. Lift
the left leg and curl the upper body all the way up as you
twist and reach to the left at the top, then square off as you
lower back down. Do 2 sets of 10 on each side.
SIDE PLANK HIP LIFT
Begin lying on your left side with your feet stacked. With your
hand under your shoulder, press up into a side plank. From
here, lower and lift the hips a few inches, making sure to stay
very still and stable through the supporting side shoulder. Go
for 30 seconds on each side.
SIDE LYING LEG LIFTS
Begin lying on your left side with a resistance band around
your ankles. Prop up on your left elbow and stack your feet.
Lift the top leg until you have resistance in the tube, and
then from there press a little higher, working against the
resistance. Do 2 sets of 30 on each side.
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TWISTING V-UP
SIDE LYING LEG LIFTS
