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Exercise number 1 of 4 in the: build glute strength for cycling success series. "Reverse Lunge Knee Driver"⠀⠀
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This combines a deep reverse lunge and high knee movement. The deeper the reverse lunge the more this exercise targets the glutes, whereas the closer the rear leg is to the front leg the more it targets the quads. ⠀⠀
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Remember to keep your weight through your front heel as your step backwards and forwards.⠀⠀
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Have a play around with the length of your reverse lunge to see what works best for you.⠀⠀
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The key to this exercise is controlled movements, it is not about how many you can bang out in a minute.⠀⠀
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I complete 15 reps per leg, but adjust the reps according to your fitness level.⠀⠀
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- FTP Training Coach: Sarah Hunter ( http://www.ftptraining.com/about-us/s...)


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Exercise number 4 of 4 in the: build glute strength for cycling success series. "Seated Band Leg Abduction"⠀
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You can do this on a bench in the gym, or on a chair at home.⠀
This exercise target the glute medius muscles, which do tend to get forgotten when strength training.⠀
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Grab a mini band and place it around your legs, just below the knees. Start with your knees and feet about shoulder width apart so there is constant tension on the band. Using your glute muscles push your knees out against the resistance of the band and pause momentarily at the end of the movement before return to the starting position.⠀
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Make sure your spine is in a neutral position during the entire time, and try to keep the movement slow and controlled.⠀
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You can experiment with your upper body position to some extent. I prefer to sit quite upright, other prefer a slight forward lean with crossed arms. See what works for you, there will be a position which you feel targets the glutes the most.⠀
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Do 10 reps of this, build up to 10 reps x 3 times as your get stronger.
- FTP Training Coach: Sarah Hunter ( http://www.ftptraining.com/about-us/s...)


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Connect with us:

FACEBOOK: https://www.facebook.com/GoFTPTraining
TWITTER: https://twitter.com/ftp_training
INSTAGRAM: https://www.instagram.com/ftp_training/
WEB: http://www.ftptraining.com