Watch the following video with the SOUND ON for verbal instruction.
Movement #1: Supine Twerk x 5 - 10 each side
Lie on your back with a neutral spine. This means that your bra-line area will be in contact with the floor and you will have a slight arch of your lower back away from the floor
Can you engage one butt cheek at a time without engaging the muscles on the front of your thighs?
Perform for 10 - 20 total reps before moving on to Movement #2.
Movement #2: Prone Twerk x 5 - 10 reps each side
Lie on your belly with a neutral spine. This means that the front of your ribcage will be tucked into your body and your pubic bone will be pressing into the floor.
Can you engage one butt muscle at a time WITHOUT strongly engaging the muscles on the front of your thighs?
This might be much harder for you than doing it while lying on your back.
Movement #3: Prone Thigh Lifts (Open Chain Hip Extension) x 5 - 10 each side
Use your butt muscle to lift your thigh bone off the floor.
The focus is lifting your thigh bone away from the floor NOT lifting your knee or foot off the floor. Your knee and foot might come off the floor, but only because they are connected to the movement of your thighbone.
Keep your pubic bone pressing straight into the floor as you lift your thighs.
Movement #4: Quadruped Thigh Lifts x 5 - 10 each side
Keep your toes on the floor as you slide your leg back.
Once you are in the extended position, use your butt muscle to attempt to pull your thigh up away from the floor and toward the sky. Your foot will lift off the floor because it is connected to your thighbone.
Keep a neutral spine during this entire exercise. As you lift your thigh, attempt to press your pubic bone toward the floor.
DO NOT backbend. DO NOT sag in your shoulders.
Movement #4: Quadruped Hip Extension PAILS + RAILS Contractions
Set up yoga blocks or some other form of bolster at the height where you can lift your thigh back WITHOUT bending through your spine.
Press strongly down into the bolster with your knee and hold this contraction strongly for 20 seconds.
Use your butt muscle to float your knee away from the bolsters. DO NOT move through your spine. Hold for 20 seconds.
Repeat for a total of 3 - 5 rounds before moving onto the other side.