Glute Core Stability Strength & Balance Exercises
You want better balance for the sports you play, for better workouts and for an injury free life? Then functional training is what you’re after! Better balance is really just a result of improving glute and core stability as well as strength. It’s a fully functional torso that makes it possible for your body to do amazing things and these 5 exercises will help you with those functional training goals and so much more!
Workout Tips:
There are many ways you can do the exercises pictured here and featured on all my social media videos *links below. The main tips to keep in mind are:
You can easily modify these exercises to other gear or no gear so don’t worry if you don’t have all this fitness equipment. Modification options are at the end of this post.
You can make each exercises less complex or more complex. Some athletes would say what I’m doing is not that hard but a beginner would say it’s crazy hard and you should always train at YOUR level and with your goals in mind.
You can incorporate one or all these exercises into your weekly routine. It’s all about doing what is best for your body so choose the moves according to your needs.
Exercises and Instructions:
Perform 8-10 reps of each exercise below in a circuit. After one round rest for 30-60 seconds then repeat one more time and that’s it. Sounds simple but trust me you don’t need a ton of reps or sets of this stuff when you are doing it at a pace that allows for good form. What matters with functional trianing is always Quality NOT Quantity. The quick videos are here: 30 sec Instagram reel - 16 sec YouTube short same as fb post.
Balance Squat Halos
Step Up Weight Shift
Suspension Lunge Slam
Banded Stiff Leg Deadlift Raise
Band Walk Weight Shift
Exercise Modifications
As I mentioned on all my social media stories when the video was posted you don’t need all this crazy gear to get the same type of workout but having this gear is pretty fun so splurging on one piece every now and then is a nice way to stay motivated and feel rewarded too. If you wanted to do this without the gear here is what you would do instead:
Lunge stance with back heel off ground and dumbbell halos or arms overhead
Chair step up with arms overhead or single arm dumbbell curl to oh press
Lunge with back foot suspended on chair with single arm dumbbell oh press or with hop
B stance stiff leg deadlift with any weight or object pressed into torso
Alternating lateral lunge to tree pose repeats
