Hi I am Lindsey and I'm gonna show you how toget runway ready for the Victoria Secret FashionShow today we are focusing on legs and butt with my trainer markGordon hi today on a start with some walkinglunge which I call a block walk good now notice she shifted all her weightto her front quads and to want to get her glutes I'm actually gonna move her back alittle bit so as we drop down now she's gonna be over her glutes andwork a lot harder now if she goes into her leans slowlyshe's more on her glutes she comes back up she gonna lift up on aglutes with a squeeze step up and she can do the other way she's gonna go complete exercise slowly so her body knows what she's trying to doand she can look for weaknesses when you go quickly you're gonna blowpast the lot of the work that you want to do we're gonna do a single leg dead lift onthe bocce ball now whenever we are working with bocce ballstheir stability ball and you have to be very careful whenusing never used one before you can you can do these exercises on floor it'sstill fine now when Lindsey is doing this and she is onthe ball because it's a stability ball the movement looking for the weakestlink I was called like a tuning fork as she goes down she is gonna start recruithamstrings and glutes and she's gonna be able to use her glutesto pull her back up slowly and smoothly so this is primarily down the back side of the body the goodbutt workout for the show these are really good basic exercisesfor work in hamstrings and glutes in the lower back so Lindsey gonna start with the first move whichis going to be a strained hamstring raise she's gonna push all the way up shegonna get the glutes involved in what you she is gonna do is gonna lower down nice andslow as control before she hit the mat she is push rightback up now you are gonna notice some balls not rolling away fromher and that's what you wanna do you want to really keep the ball and butt much closertogether pushups squeeze good and down again a really good basic exercise alot of people do wrong really wanna do these very very slowlyabout 10 repetitions I actually like concentrating more onthe form than the rep you do six and they're really good that's fine tooyou can work up to 10 but you have to do these very veryslowly very important component good relax what we are gonna do now is a single hamstring raise she's gonnabasically place one foot here she's gonna go into a position with one leg inthe air and she's gonna raise up from here oneleg at a time obviously this leg is not gonna be working this is going to be the working way nowpush up hold down slowly don't touch the mat push-up down slowly feel a change she's feeling the workout so it's very very important all theseMatt exercising bodyweight exercises do them very slowly let your body know whatyou trying do their basic moves but you can hurt yourself anything when youworking out if you're not ready for in stock beautiful good this is what i do to get my body runway ready.
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