Connect deeper with different angles of your glutes/hips with these shift back exercises using light ankle weights! pvolve 🍑Remember everyone's shift back with look different - only go as far back as you can maintain form. You should not feel any sinking into the supporting hip or arching of your back.
1) SHIFT BACK SET UP -- core tight, spine long, hands in front of shoulders/pressing down into the floor, shift back from your hips
2) 6:00 LEG LIFTS - keep the shoe laces facing straight down, lift from the glute (note I am not changing the alignment of my spine), pull the abs in as you slowly lower the leg
3) INNER BUTT PRESS - drop to 2 forearms, bring the top knee across your midline towards the outside of your bottom heel/squeeze the inner thighs
4) WIDE BUTT PRESS - take leg to the back diagonal keeping shoe laces facing down, internally rotate as your bring your knees together
5) OPEN CLOSE HIP- 1 forearm down, move from the hips (not the leg) by squeezing your glutes as you open and inner thighs as you close
6) EXTERNAL RAINBOW TAP - hold the open hips from #5, lift up/over as you tap towards 3:00, press through the forearm for support
7) EXTERNAL KNEE PULL - keep the hips open, pull the knee in towards the side without dropping the knee towards the floor
⭐️ wearing fpmovement Black Diamond Set #movingtogether