DMR | The BASICS II | FOUNDATION SERIES

Sleepy Glutes / Tight Mid Back / Hips Feel Stuck / If any of this sounds like you, you are at the right spot!

This workout consists of three movements (Deadbugs, Quadruped Side Bends, and Single Leg Glute Bridge) to activate the glutes 🍑, and a 90/90 Breathing w/ Reach drill for breathwork that will make you feel renewed & rejuvenated.

TIME

15 Minutes

EQUIPMENT

-Foam Roller (full sized) or a yoga block

-Foam Roller (half) or you can use a towel

-Chair (if you are not using the wall)

BAM METHOD

1.BREATHWORK

90/90 Breathing w/ Reach

2.ACTIVATION DRILL

Glute Bridge with Adductor Engagement & Forced Exhalation

3.MOVEMENT

Deadbugs
Quadruped Side Bends
Single Leg Glute Bridge