Day 20: Post Cardio Hips & Glutes Maintenance

Let’s stretch our bodies after yesterday. The hips can get really tight after cardio- despite all of our stretching before and after. Flexibility is really important when we are doing cardio. 

So why are we talking about flexibility on a strength day? Well- when we commonly think of flexibility, we think of stretching as the way to get it. And that isn’t wrong, stretching definitely helps. But strength building also helps to create flexibility. The stretching and strength building have to go hand in hand. 

So here we go! 

Beginner: Watch and practice the hip and glutes video from Level 1

Intermediate: 

• Foam Roll Quads, Calves and Glutes

• Hip Flexor Stretch

• Figure 4 Stretch

• Glute Bridge

• Half Sun Salutations

• Squats 

• Deadlifts

Advanced: 

• Foam Roll Quads, Calves and Glutes

• Hip Flexor Stretch

• Figure 4 Stretch

• Glute Bridge

• Fire Hydrant 

• Half Sun Salutations

• Squats 

• Plie Squats

• Deadlifts

• Wall Deadlifts

These stretches and exercises are essential in the toolbox of cardio prep, because they strengthen and stretch all the leg muscles, making them stronger, more flexible and more mobile.

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How do these exercises all feel to you? Did they feel restorative after the day of cardio? Or did it feel like too much?

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