Lower · Intermediate

Dead Butt Fix

Lower · 15 min

Dead Butt Fix

Coach ShamSlow it down, breathe, undo the seat.

Wakes up glutes that have been sat on for 11 hours. Bulletproofs the low back at the same time.

15 min

Intermediate

Truck stop

Warm-up1/23

Glute Bridge March

0:40

0% total

Hips high, lift one knee without dropping the other hip.

Next · Rest · 0:05

Glute Bridge March
10/side
Hips high, lift one knee without dropping the other hip.
90/90 Hip Switch
8/side
Rotate both knees floor to floor, chest tall.

Coach note

Dead butt syndrome is real and it is why your low back barks at mile 400. Fix the cause, not the symptom.

3ft x 6ft on the pavement