Tawanda's Hot Buns Sequence

This is a muscle conditioning sequence for strengthening the hips, legs, and deep core musculature while improving lateral stability and balance.

Targets: Abductors
Equipment: Resist-A-Ball, mat, single medium to medium-heavy dumbbell

THE SET-UP

Start position:

• Kneeling, torso upright
• Dumbbell in RIGHT hand
• Resist-A-Ball on floor, pressed into LEFT hip/thighs
• Move to a SIDELYING POSITION with your LEFT side of hip relatively high on the ball, RIGHT hip stacked directly over LEFT hip. Legs straight and the top foot (RIGHT foot) slightly staggered foreward of the LEFT foot. LEFT hand on the floor; LEFT shoulder stacked directly over the left wrist.
• Place RIGHT hand and dumbbell to rest on the outer RIGHT thigh. Make sure that the weight is beyond the greater trocanter ("hip joint") The further down the thigh that you can rest the dumbbell, the more effective the exercise.

TIPS:

• Positioning yourself so that your feet are on a sticky mat will help prevent sliding feet.
• If you find that you are resting over the ball on your armpit instead of the side hip and ribs, either (a) reposition higher on the ball by walking your feet closer to the ball, or (b) get a smaller ball.
• Do NOT flex at the hips. This will throw your balance off for the entire set. Torso and legs need to be in the same plane.
• Because of balance requirements and higher reps, this is best suited for the experienced exerciser. Beginners need to modify by leaving one knee in contact with the mat and reducing the number of reps.

THE EXERCISES

(no pauses or recovery between exercises)

• 1.
• Straight leg abduction (long lever) 16x 2/2 count
• Lift and lower to a 2/2 count. Lift; do not swing. Knee/toes face ahead or slightly down. Only lower the leg down just past horizontal.
• 2.
• Straight leg abduction (long lever) pulses 16x 1/1 count
• Lift and lower leg on a 1/1/ count. Work the most challenging point in the ROM--hip level to slightly higher than hip level.
• 3.
• Knee down position straight leg abduction 8x slow 4/4 count
• Take the LEFT knee down to the floor beside the ball. Move your LEFT hand from the floor to the ball resting the LEFT forearm on the left side of the ball to stabilize your upper body. Now lift and lower the RIGHT leg as far up and down as you can without breaking form. You will be working the same muscles but at a different point in the ROM (range of movement)
• 4.
• Bent knee (short lever) abduction 16x 2/2 count
• Leave RIGHT thigh stacked directly over and even with LEFT thigh; bend RIGHT knee 90 degrees (without allowing the thigh to swing forward). The sole of the RIGHT shoe will face the rear wall.
• Keeping ankle and knee joints at the same distance from the floor throughout, lift the RIGHT leg up (abduction) and lower it. This position once again works the target muscles at a diferent point on the ROM Also a arger ROM against load.

Recover and stretch.

STRETCH:

Sidelying figure-4 stretch :30 to 1 minute

Bring top leg forward of the body with the knee bent. Move the foot in close to the front of the ball. Roll onto the back of the lower shoulder opening arms out. (You can use the forward arm to hold the bent leg in place for a deeper stretch). Open your chest to the ceiling. Hold.

Now start from the top on the other side...

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