The September Challenge Continues..

We’re halfway through the month and going strong!  So I wanted to share with you a quick side lying sequence that will target the glutes while also working on controlling neutral spine with hip motion.

A few keys to keep in mind:

  • Make sure your spine is lined up, a quick fix is to let your head rest on your arm or you can use a pillow.
  • Find neutral spine and focus on maintaining it, if you need some extra help, pushing your hand into the ground will do that!
  • The goal is to do 20 reps from each position, but what matters more is range of motion.  If at some point you lose mobility, then the exercise is done.
  • In this sequence I am doing basic Clam Shells alternating between external and internal rotation, both supported and unsupported.
  • The last motion is a straight leg with the foot turned slightly towards the ground to better engage the glute med/min.
  • And finally, if you have a cute puppy to cuddle you, it makes this one even better! 🙂



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: