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00:02:03

Leg Rainbows

Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of...
Muscles worked: Primarily your booty (gluteus maximus), back of the leg muscles (hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), hip flexors (psoas major, Illiacus)

1. Start out by going on all fours on the floor
2. Knees are hip-width apart, wrist under shoulders
3. With a pointed toe, extend right leg and reach the foot towards the ceiling to make the top of ‘arc’
4. Slowly lower your leg to tap the floor about 1 foot to the left of your kneeling foot
5. Lie on your back with your arms and legs stretched out in an “X” position
6. Squeeze booty muscles as you lift the leg back to the starting position, to make the top of ‘arc’
7. Lower leg to tap the floor about a foot to the left of your kneeling foot
8. Repeat with the other leg
9.

BUNNY TIP: Make sure you keep your core tight and don’t let your hips sag or belly hang. This will put pressure on your vertebrae and you will feel. The trick is to squeeze your butt muscles tight, to allow you to move your leg in a controlled way.
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00:02:47

Wall Sit

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs (quadriceps), muscles that support your lower spine (erector spinae), back of the leg muscles (soleus, gastrocnemius, hamstrings), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus)

1. In a standing position, lean against a wall
2. Walk your feet out away from the wall (in a sit position your knees should not be over your toes)
3. Leaning back on the wall, slide down until there is a 90-degree bend at both your hips and knees
4. Hands can be on the wall next to you or crossed in front of you but NOT on your thighs
5. Head, neck and spine should be in a neutral position, not looking down but straight ahead
6. Shoulders should be as close to the wall as possible
7. Keep core tight and engaged
8. BREATHE!

BUNNY TIP: You are doing it right if you feel your weight in your heels, not your toes. Your thighs and hamstrings should start to burn after 15 to 20 seconds.
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00:02:42

Skater Hops

Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus,...
Muscles worked: Primarily muscles of your front thigh (quadriceps), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), back of the leg muscles (soleus, gastrocnemius, hamstrings), booty (gluteus maximus/medius/minimus)

1. To set up, start standing to one side of the space you will use
2. If you are on the right side of the space, you will start with your left leg
3. Shift your weight so that you are standing on your right foot
4. Sink down into a little squat
5. Explode your left leg to left, jump slight up but mostly sideways as if you were jumping over a small fence
6. Land with your weight on your left leg, in a little squat and SLIGHTLY bent at the waist
7. Right leg will cross slightly behind you (almost like a curtsy lunge).
8. Repeat to the right. Jump to the right with right leg, landing softly in a small squat, left leg crossed slightly behind you

BUNNY TIPS:

• To help propel yourself, as you jump, swing your arms in the same direction as your leg. Your arms will finish across your body and to the side, almost like the starting position of a sprinter.
• Focus on keeping your balance. Go slowly, there should be at least a 1-second pause when you've landed.
• Always land softly and sturdy, do not roll foot/leg outwards.
• Also ensure that you are engaging your core, with chest up. If you struggle with keeping your balance, likely you’ve not engaged your core (belly button to spine). You can also try reducing the width of your jump.
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00:01:37

Lunges

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the front with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. Return food to starting position and repeat on opposite side

BUNNY TIP: The tighter that you hold your core (belly button to spine) the most stable it will be to do this movement. Your support knee should not go further than your toes.
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00:02:38

Sumo Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also,...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also, it works stabilizers muscles such as the muscles supporting your spine (erector spinae), your "inside" abs (transverse abdominis), back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged, chest held up & out. Shoulders back, eyes looking directly ahead. Feet slightly wider than hip-width apart, pointing out 45 degrees

2. To keep your balance, you can extend your arms straight out in front of you (reaching out position), bend them at the elbows, or bring them together as if praying, at chest level

3. Keep your eyes looking directly ahead, not at the floor and keep your chest up

4. Don't round your back or drop shoulders in.

5. Keep spine straight focus on engaging your core (belly button to spine)

6. Inhale as you bend your knees and sink your hips down until your thighs are parallel to the floor

7. To come up, keep your body tight, and push through your heels to bring yourself back to the starting position.
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00:01:58

Donkey Kicks

Muscles worked: Your booty (gluteus maximus, gluteus medius)

1. Get on all fours: knees hip-width apart, hands...
Muscles worked: Your booty (gluteus maximus, gluteus medius)

1. Get on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.

2. Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.

3. Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.

4. Return to the starting position.
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00:02:37

Jump Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also,...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also, it works stabilizers muscles such as the muscles supporting your spine (erector spinae), your "inside" abs (transverse abdominis), back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged. Shoulders back. Feet shoulder-width or slightly wider.
2. Shift your weight to the heels of your feet and sit back as if you are sitting into an imaginary chair
3. Keep your eyes looking directly ahead, not at the floor and keep your chest up
4. Don't round your back or drop shoulders in. Focus on engaging your core (belly button to spine)
5. Lower back in your sitting position so your thighs are as parallel to the floor as possible
6. Now reverse your motion and jump in one quick movement
7. When you land, keep your core tight, landing first on the ball of your foot first, then ease heel down
8. Your knees should naturally bend when you land and absorb the shock of your land

BUNNY TIPS:
• When going into the squat keep your weight in your heels, so your knees don't go further than your toes.
• Make sure that your knees don't fall inwards, to avoid this, think of spreading your butt cheeks apart
• Keep your core tight to help your leg and calf muscles do the work of getting you up in the air
• Never land with your knees locked or flat-footed, you can injure your spine
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00:01:40

Reverse Lunges

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the rear with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. This movement can be done completely on one side before switching or can be performed in an alternating fashion.

BUNNY TIP: Engage your core. Keep your hips & spine upright. Your front bending knee should not go further than your toes (think of 90-degree angle with the leg)
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00:01:21

Glute Bridges

Muscles worked: Mainly your booty (gluteus maximus/medius/minimus), the muscles that support your spine (erector...
Muscles worked: Mainly your booty (gluteus maximus/medius/minimus), the muscles that support your spine (erector spina), your 'corset' abs (transversus abdominis & multifidus muscles) and muscles of your thighs (quadriceps)

1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

2. Lift your hips off the ground until your knees, hips and shoulders form a straight line.

3. Squeeze your booty together (think of holding a pencil in your bum cheeks) and keep your core tight (belly button to spine)

4. Hold your bridged position for a couple of seconds before SLOWLY easing back down.

BUNNY TIP: Think of pushing your booty towards the sky. You can use an exercise band just above your knees to encourage bigger activation of the gluteus maximus.
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00:02:00

Fire-Hydrants

Muscles worked: Primarily abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis,...
Muscles worked: Primarily abductor muscles of booty (gluteus medius/minimus), adductor muscles of the hip (brevis, longus, magnus, minimus, pectineus, gracilis, obturator externus), external obliques, muscles that support your lower spine (erector spinae)

1. Go on all fours, into a crawling position, knees directly below hips

2. Straighten your arms, hands directly below shoulders

3. Tighten your abdominal muscles toward the spine, but do not arch or hunch your back

4. Keeping the right leg bent (90 degrees) rotate at the hip to lift your outer right thigh up to the right side of your body.

5. Raise your right leg slowly to the side. Lift it up until you feel that your thigh is raised to the limit. Hold this position for a second

6. Slowly return the right leg to the initial position

7. Repeat it for the left leg.

BUNNY TIP: You want to aim to get your thigh parallel with the ground (out at 90 degrees to your supporting left leg), but keep your hips steady, do not twist body. Try to aim to keep hips parallel to the floor.
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00:02:51

Curtsy Lunge

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the rear with your left leg, bringing your foot to the right, so your thighs cross - like you are doing a curtsy. Front knee should be aligned with ankle.

4. Keep your shoulders back & spine upright.

5. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get your there

6. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

7. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

8. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.
Repeat movement stepping with your right leg.

BUNNY TIP: Engage your core. Keep your hips & spine upright. Your front bending knee should not go further than your toes (think of 90-degree angle with the leg)
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00:02:00

Forward to Backwards Lunge

Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and...
Muscles worked: Muscles at the front of your thighs (quadriceps), your booty (gluteus maximus/medius/minimus) and calf muscles (soleus & gastrocnemius)

1. Begin in a standing position, your feet shoulder-width apart.

2. Your hands should be on your hips or hanging at your sides

3. Take a step to the front with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

4. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

5. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

6. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

7. Take a step to the rear with one foot, keeping shoulders back & spine upright. Think of lowering your hips towards the ground, but keeping them straight in line with your shoulders, only using your knees to flex (bend) to get you there.

8. Contact of the back leg should only be through the ball of your foot, the front part of your foot (toes and pad under your toes).

9. Lower until your knee nearly touches the ground. Use a slow and controlled motion.

10. After a brief pause, return to the starting position by driving your weight through the heel of the front leg to push your hips up.

BUNNY TIP: The tighter that you holder your core (belly button to spine) the most stable it will be to do this movement. Your support knee should not go further than your toes. To make this movement harder, don’t stop in the middle, go forwards to backwards in a smooth movement.
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00:01:43

Squats

Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs...
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles at the front of your thighs (quadriceps). Also, it works stabilizors such as the muscles supporting your spine (erector spina), your "inside" abs (transverse abdominis), as well as the back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged, chest held up and out. Shoulders back and eyes looking directly ahead. Feet should be shoulder-width apart or slightly wider.

2. To keep your balance, you can extend your arms straight out in front of you (reaching out position), bend them at the elbows, or bring them together as if praying, at chest level

3. Shift your weight to the heels of your feet and sit back as if you are sitting into an imaginary chair

4. Keep your eyes looking directly ahead, not at the floor, to keep your chest up

5. Don't round your back or drop shoulders in. Focus on engaging core (belly button to spine) to keep the spine straight.

6. As you lower your thighs so they are as parallel to the floor as possible (even lower than knees, if possible) press your weight into your heels

7. To come up, keep your body tight, and push through your heels to bring yourself back to the starting position.

BUNNY TIP:

Your upper body will lean forward SLIGHTLY as you go down but you should still be able to look straight forward at all times, not at the floor

When going into the squat keep your should always be in your heels, so your knees don't go further than your toes.

Make sure that your knees don't fall inwards, to avoid this, think of spreading your butt cheeks apart.
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