Vacation Workouts Made Easy–Part 5
Glute Bridge Variations
About once a month, I get requests from clients for a training plan they can do using minimal equipment while traveling in order to stay on track with their fitness program. While it’s impossible to reap all the benefits of training with the diverse equipment found at a good training facility, exercising while traveling can help people maintain the habit of exercise and prevent the loss of fitness gains, especially during extended time away from traditional training. One of the simplest things that can be done is to just be active. Use the stairs instead of the elevator when traveling, park at the back of parking lots, walk or ride a bike whenever possible, etc. Secondly, start and/or end the day with 5-10 minutes of mobility drills or stretching. Below you will find some simple to perform exercises that can be done with zero equipment in virtually any setting.
Jeff Tirrell, CSCS, CSFC, Pn1
Glute Bridge Variations: This exercise hits the glutes, hamstrings, and quads. Simply lay on your back, bend your knees, and place your feet about hip width apart. Take a deep breath in through your mouth, drive through your heels lifting your hips into the air while simultaneously exhaling forcefully through your mouth. This will help pull your rib cage down ensuring you’re using your glutes to extend your hips and not your low back. If this is easy, it can be progressed into a march. Once at the top of your bridge, simply lift one leg off the ground while maintaining hip position. To progress even further, you can bridge up with one leg only. Work on holding for 10-30 seconds for 3-4 sets.
Watch video of these exercises and variations here