I know it's all the rage today to work on the glutes. But for some reason the gluteus maximus seems to get all of the attention. In Tim Ferriss' book Tools of Titans he interviews Dr. Peter Attia. In Dr. Attia words "Modern Man/Woman is weakest and most unstable in the lateral plane. Having a very strong gluteus medius, tensor fasciae latae, and vastus medialis is essential for complete knee-hip alignment and longevity of performance." To me anything to do with longevity and defying the status quo of aging is right up my ally. So this month's challenge is straight from Tools of Titans
Those sentences hit a spot in my own workout regimen where I could possible improve on one of the forgotten muscle groups and so I decided to make this the November Challenge. I usually start a challenge because of areas that I find lacking for myself yet I know that most of us are focusing on the same muscles like gluteus maximus, biceps, triceps, deltoids, upper back, and abs. So we need to put a little more attention in those forgotten areas.
Steps in November Challenge
This one is not a timed exercise circuit. You will add this to your workout at least 2 times per week.
There will be 7 moves that you are going to complete in 10-15 reps each. If this is too easy bump it up to 20. And if that is still too easy add some ankle weights.
For all of these exercises keep your big toe below your heel to ensure you're targeting the right muscles.
Lie down on your side and use your arm to support your head. Keeping your legs straight life your top leg and lower it, keeping your foot internally rotated as described above. Don't lift the foot very high. The max angle at your crotch should not exceed 30 degrees. Higher reduces the tension and defeats the purpose.
Kick your top leg out to 45 degrees at the hip (as shown above).
Exercise #3 - Back Swing
Swing your leg back as far as possible without arching your back
Exercise #4- Full Front and Back Swing
Swing your leg forward and then back (the previous two combined), with no pause at the midline
Exercise #5 - Clockwise Circles
Paint an 18-inch-diameter circle with your heel. Remember, at the bottom of the circle, your ankles should be roughly 12 inches apart. If you let the ankles get within inches of each other, you're cheating.
Exercise #6 - Counterclockwise Circles
Repeat in the other direction
Exercise #7 - Bicycle Motion
Pedal as if you were using a bicycle.
That's it, that's the challenge. Keep me posted on your social media as to your progress.