Warm up your muscles with September cover model Alexa Towersey‘s favourite warm up sequence.

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Overhead Reverse Lunge x 10

Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.

 

Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances or weaknesses. Learning how to switch ‘off’ the wrong muscles, and switch on the ‘right’ muscles, for the workout to come is the key to making your workouts more efficient and effective.

HOT TIP

If your hip flexors are tight, they can inhibit the glutes from firing, so you need to include a dynamic warm-up that focuses on opening up the hips first and then isolating and activating the glutes.

 

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 


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Band-resisted lateral monster walk x 20 each way

Place the band under your mid foot, cross it over and bring it up around the front of your shoulders. Feet are hip-distance apart with hip, knee and second toe lined up. Without compensating with the upper body, exaggerate a step to the side – essentially stepping with one foot and resisting with the other. You can perform variations with feet facing forwards, turned out and turned in to make sure you hit the glutes from all angles.

 

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi 

 


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Single-leg glute bridge 15 each leg

Set your heels up in line with your sit bones, having the hip, knee, second toe in alignment – you should be able to touch your heels with your fingertips. Pull one knee into the chest, drawing the thigh towards the ribs. Hold it tight as you drive the hips up towards the ceiling, pushing the heel of your foot through the ground. The knee drawn in helps to disengage the lower back, allowing you to isolate the glutes.

 

Photographer: James Seneviratne (@jamesjoel)

Dressed in: P.E. Nation

Shot at: F45 Bondi

 

Check out Alexa’s top three training tips here.

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