Anatomy of the Buns and Legs

Booty Camp Mindy Mylrea

You have heard of Boot Camp but have you heard of Booty Camp for the Bun and Legs? Take your below the belt classes to camp with this whole new approach to buns and legs training – circuit style. You will experience the best lower body station ideas on the planet and then you will hook up with a buddy, team, or just survive solo for a lower body challenge that is booty crazy.

Anatomy of the Buns and legs

Gluteus Maximus The Gluteus Maximus is the largest muscle of the buttocks and creates the power when extending the legs out for activities such as jumping or climbing stairs. The gluteus maximus also helps rotate the leg when changing direction

Gluteus Medius and Minimus The Gluteus Medius and Minimus are layered over each other, with the lower part of both layered under the gluteus maxims. Both muscles are equally as important as the Gluteus maximus.. Their main function is to stabilize the upper body and the pelvis to maintain balance when you stand on one leg.

Hamstrings Three main muscles make up the hamstrings group, which runs down the back of your thighs. The semitendinosus, semimembranosus and the biceps femorus, which all support and stability to the upper body. The hamstrings muscles also assist in flexion and extension of the legs.

Quadriceps Like the hamstrings, the quadriceps are a group of muscles located on the thigh to help with pushing off, running and balance. The quadriceps consist of the vastus lateralis, vastus medialis, vastus intermedius and the rectus femoris.

Abductors and Adductors The abductor and adductor muscles are located on your outer and inner thigh. These muscles all assist in pushing your legs together and pushing them apart, as well as assisting your gluteus muscles in turning your leg

Training the lower body for USE instead of BSE Exercises Closed Chain Lunges Squats Dead lift Leg Lifts Prone Exercises Open Chain Sidelying Seated Supine

Adding the Fun Factor and Upping the Benefits

Circuits Get moving - circuit style - 4 stations – 1.5 minutes each station with 45 seconds for each leg 1. Bosu one leg split squat combo 2. Bender ball one leg squat and hop 3. Stability ball hip bridge with knee drive 4. Tubing leg extension

Group sections Gliding load and unload lunges Side load and unload – both one and alt legs Front and back load to unload Curtsy load to unload Hack squat to load

Barre Plie squat(discs) - one leg, Alt legs, both legs, lunge and plie Plie Squat (no discs) one leg, both with jump, held with heels Leg lift and plie Leg lift and squat Leg lift and lunge – front, back, and curtzy

Tabata Timing Jump Plie with TUT One leg lunge with TUT

Gliding hamstring / Quad /Abductors/ Adductors Prone tuck in Prone roadrunners Prone wide and narrow/ swim Supine Hamstring

Traveling Walking lunges Down and up, 3 down and up, up to toes Side low to high shuffle Forward Jump Cross over low walk Sumo walk Partner 3-legged squat race

Thanks for attending Mindy Mylrea www.mindymylrea.com [email protected] If you liked this workshop - check out my BootyCamp DVD