Strong Curves Program: 1st Week - Every Other Day?

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  • s_hossein
    s_hossein Posts: 143 Member
    How do I make sure that my glutes are activated (including rest days) & feel them when exercising instead of my lower back
  • tomatoey
    tomatoey Posts: 5,446 Member
    Is your back neutral when you're doing things? Maybe you're hyperextending it? I think Contreras has a video on posterior pelvic tilt, maybe try that.
  • jemhh
    jemhh Posts: 14,261 Member
    Experiment with foot placement too. For glute bridges, I keep my feet a hand's length away from my butt, so about 6-7". With hip thrusts, they are further out. Also try pointing toes out if you are not already. Are you doing single leg glute bridges? You should be able to feel it on those for sure.
  • s_hossein
    s_hossein Posts: 143 Member
    Thanks, I'll try that.
    Also, when I'm performing these exercises should I squeeze my glutes or something like that?
  • jemhh
    jemhh Posts: 14,261 Member
    Yes.

    Have you bought the book yet?
  • s_hossein
    s_hossein Posts: 143 Member
    jemhh wrote: »
    Yes.

    Have you bought the book yet?
    Yes, I've been doing it for 2 weeks now, but some of the stuff I read confused me a little bit.
  • jemhh
    jemhh Posts: 14,261 Member
    Okay. I don't have the book in front of me so I can't give you the pages but there are two different warm ups listed. Some of the exercises listed for warming up are listed as glute activation drills, if I remember right. Try working on those a bit.
  • s_hossein
    s_hossein Posts: 143 Member
    jemhh wrote: »
    Okay. I don't have the book in front of me so I can't give you the pages but there are two different warm ups listed. Some of the exercises listed for warming up are listed as glute activation drills, if I remember right. Try working on those a bit.

    Do you know what he means by single leg exercises?


  • rileyes
    rileyes Posts: 1,406 Member
    Performing an exercise with one leg. For instance, a single-leg calf raise is performed standing on one foot.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Hey guys just want to share a variation - combine band hip thrusts with shoulder & foot elevated.

    https://www.youtube.com/watch?v=d3fCqekbk-4

    See how Nia Shanks has the band around the bottom of the squat rack? Ok actually not sure you can do this with the kind she has - but you see the bars that the oly bar is resting on? If you put the band around those, and rest your feet against a crossbar at the back of the rack (if the rack at your gym has one, like this):

    Valor.Athletics.Fitness.BD-4.Multi-Press.Olympic.Bench.Squat.Rack.Cage.lg.jpg

    You can do shoulder & foot elevated so you get the range of motion, and the band will provide resistance right (but only) at the top of the movement. You can add in a hold there for a few seconds if you want.
  • s_hossein
    s_hossein Posts: 143 Member
    Should I make a strong curves forum?
  • yafashelli
    yafashelli Posts: 112 Member
    Hi guys! :)

    For the FB group, when I search "SC Ladies", I see a closed group with no information about it at all. Is that the correct one? I don't see Brett's face, or the book cover, so I don't want to join the wrong one.

    Is it connected to Brett's facebook page? Can I find the right group that way?
  • MaddyT122
    MaddyT122 Posts: 152 Member
    following...
  • gmallan
    gmallan Posts: 2,099 Member
    yafashelli wrote: »
    Hi guys! :)

    For the FB group, when I search "SC Ladies", I see a closed group with no information about it at all. Is that the correct one? I don't see Brett's face, or the book cover, so I don't want to join the wrong one.

    Is it connected to Brett's facebook page? Can I find the right group that way?

    That would be the right one

  • s_hossein
    s_hossein Posts: 143 Member
    I know this is irrelevant to SC, but does anyone know what some good weight gain snacks are? I'm getting a bit bored of peanut butter :(
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