TB12 On-The-Go Looped Band Kit

<p>The glutes or gluteal muscles refer to the three primary muscles in the buttocks: gluteus maximus, gluteus medius, and gluteus minimus. These are powerful muscles that control the movements of the leg, help to support the spine, and assist the core muscles. A lack of activation or weakness in the glutes can lead to a variety of issues in the ankle, knee, and throughout the entire kinetic chain.<span class="Apple-converted-space"> </span></p>
<h2>Strengthening the Glutes</h2>
<p>The first step to strengthening the glutes is learning how to activate them by creating a better neuromuscular – or brain-body – connection. Muscle pliability is often the missing link for people that have muscle activation issues. It&#8217;s possible and quite common to have good muscle tone and strength in the glutes, but still lack activation. A lack of activation can often be caused by muscle tightness. It is critical to use the TB12 Vibrating Pliability Roller or Sphere to address the areas of tightness or restrictions in the glutes prior to exercising.</p>
<p>Another factor that can contribute to poor glute activation is improper form with exercises. While working through exercises involving the glutes, it&#8217;s crucial to focus on trying to fire or tighten the glutes – you want to really feel the muscles squeeze and stabilize when you do this. This deliberate action will help to improve the neuromuscular pattern and strengthen the mind-body connection, which will make it easier for your muscles to activate unconsciously over time.<span class="Apple-converted-space"> </span></p>
<h2>The Role of Nutrition and Hydration</h2>
<p>Nutrition and hydration are critical to the overall health of our muscle tissue. The muscles are made up of 75-80% water. A dehydrated muscle will not fire or function well, regardless of the amount of exercises you do to prepare it. Aim to drink at least half of your body weight in ounces of water daily to meet the demands the of the body.</p>
<p>Fueling our muscles with proper nutrients will help to improve performance – try to avoid or limit pro-inflammatory foods such as processed sugars, refined starches, fried foods, processed meats, and alcohol. These lifestyle changes will have a large impact on the overall health of your muscles. <span class="Apple-converted-space"> </span></p>
<h2>Your 4-Week Path to Stronger Glutes</h2>
<p>This is a four week plan to develop stronger glutes in 30 days. Begin and end each workout by using the TB12 Vibrating Pliability Roller or Sphere. There are five exercises listed for each week, starting with foundational movements and progressing to more advanced movements by the end of the month – focus on these foundational exercises and learn to activate the glutes while maintaining proper form. This will be critical as you progress week to week. Follow along with the time frame in the video and repeat each circuit three times. Good luck!</p>
<h2>Week 1:</h2>


Every Athlete Needs Strong Glutes: Strengthen Yours in 30 Days

TB12 On-The-Go Looped Band Kit

Glute Bridge

Glute Resisted Squat Jumps

Lateral Band Walks

90:90 Single Leg Balance

Leg Assisted Side Plank

Banded Glute Bridge

Hip Thruster

Lateral Band Walk

Four Directional Toe Tap

Leg Assisted Side Plank W/ Leg Lifts

Lateral Resisted Glute Bridge

Banded Deadlift

Resisted Lateral Shuffle

Anterior Reach

Glute Resisted Leg Assisted Side Plank

Single Leg Glute Bridge

Glute Resisted Squat Jumps

Glute Resisted Foot Splits

Resisted Anterior Reach

Glute Resisted Leg Assisted Side Plank W/ Leg Lifts

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