In this Stronger Fitter Piper episode, Trainer John targets the glutes, hamstrings, and low back. These are muscles pipers often neglect at the gym, but building them up helps prevent low back injury and builds the endurance you need for standing and playing.
The Swiss ball hamstring curl scales up through three progressions. You start with heels on the ball and hips lifted, then progress to squeezing the glutes at full hip height, and finally to keeping the hips up the entire time you pull the ball in.
The kettlebell swing builds the same muscles while doubling as cardio. Trainer John walks through the correct form — knees behind the toes, back straight, driving the hips forward — so you get the benefit without straining your low back.
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The Stronger Fitter Piper #11: Glutes
5m · Full class available to Inner Circle members
⏱️ In this class
00:00glutes today's Introducing focus: and hamstrings🔒
00:43Starting Swiss curl hamstring the for ball position🔒
01:30curl of three and the Progressions two🔒
02:14by the Making harder arms raising the curl🔒
02:59form correct up swing Setting kettlebell🔒
03:38the through swing the hip Driving thrust🔒
04:18swing technique your checking and Timing🔒
05:01the as Why doubles cardio swing kettlebell🔒
About this class
🔒 The write-up and the quotes from this class are part of the members’ page.
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📜 Full class transcript
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