Kirsty Godsoさんのインスタグラム写真 - (Kirsty GodsoInstagram)「SMOKE SHOW 🔥⚠️ One of my go to glute burners! Grab a yoga block (or book to prop your foot up) and let’s grill ♨️ To setup reach your fingertips to your heels to set your feet & block so knees are stacked over ankles in your bridge. Head stays down and arms are pressing into the floor to work your arms & open your collarbones. *my left foot is on the block so cues below take that into account 1. Single Leg Glute Bridge x 10 Hips to the floor each time, push left foot strongly into the block to drive up and feel the left glute and hamstring work. 2. Single Leg Circles x 5 in each direction. Holding single leg glute bridge on the left, glide the right leg down towards left knee and loop out to the right then back to the top. 5 circles in this direction then go the other way. You’ll feel your left glute and obliques on the right. Keep hips level and steady the whole time. 3. Single Bent Leg Glute Bridge x 10 90 degree bend in the right leg and do your single leg bridge as in #1 4. Single Leg Glute Bridge Hold with Crunch x 10 Left hand behind the head to crunch left elbow to right knee. You’re holding the single leg bridge the whole time, don’t let hips drop! Left glute and obliques on the right will be feeling it! Repeat all of the above on your right side. Good luck and enjoy the sizzle 🥳 #niketraining #pyrogirls」2月19日 2時58分