Glute Activation || with Gwen. Jorgensen

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Күн бұрын

1) Forward and backward band walks: 15 feet
2) Banded jumps: 10 forward and 10 backward
3) Forward and backward banded walk with legs out and in at 45 degrees: 15 feet
4) Banded walk sideways left and right: 15 feet 🦶
5) Quick side steps: 20 times
Bicycles: 15 forward and 15 backward
Straight knee raisers in front and behind: 10 times
6) Clamshells in 3 positions: 10-20 times. Add band to make it harder.
7) Reverse clamshell in 3 positions: 10-20 times. Add band to make it harder.
Here is a quick video of the activation drills for your glute. I does these drills every day. This is a very important part of my process to stay injury free. If you try these out let me know in the comments below if they helped.
Welcome to my youtube channel. I will be posting a bunch of videos throughout my 2019 Season. Feel free to subscribe to my channel to follow along.
If you have any questions feel free to comment below.
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Twitter: / gwenjorgensen
Facebook: / gwenjorgense. .
Instagram: / gwenjorgensen
Video by Talbot Cox
Instagram: / talbotcox
KZfaq: / talbotcox44
www.talbotcox.com

Пікірлер: 129

@bpfastfeet25 5 жыл бұрын

I think one type of video sorely needed in the running community (and really hard to film, direct, and produce!) is one that covers in depth the self talk needed during hard sessions. The art of staying relaxed but also relentlessly pushing one's body is so intimately tied to the stories we're telling ourselves inside our heads. Perhaps dual narration by both Gwen and a sport psychologist, overlayed post-hoc onto a really tough interval or tempo session? Thanks for all the great work Talbot, Gwen, & Pat (plus Stanley)!

@GwenJorgensen 5 жыл бұрын

Ben Peterson wow I like that idea but might be tough to execute. We will def mull this over

@amblincork 5 жыл бұрын

Great to see an exercise video that is focussed on the specifics of the exercises and and that doesnt waste a lot of time on superfluous chat

@megmikerodriguez6011 4 жыл бұрын

Gwen, you are a sweetheart and I cannot get enough of you and your family! I adore how you show us a lot of your personal and family life and how you meld it in with your training. My only complaint is that you don't post MORE videos! Running is my first love, but I really like to see how you still cross train as well. I wish you'd done more of this (you tubing) when you were in triathlon, as I've gotten into the crazy sport for the past few years. Please consider training for an Iron Man (or at least a 70.3) one day...would LOVE to watch you along that journey! Thankful you are back from injury and doing well; God bless you and your family, Gwen

@jimoconnor8597 5 жыл бұрын

Just came back from the PT and did a few of these. Weak glutes causing me some IT band and knee issues. Loving all the options given. Won't be long and we all will have glutes of steel!!! :)

@patriciadurgin1535 5 жыл бұрын

More like this please. While the videos with family and team and races are fun and inspiring, videos like this are like gold to us amateurs. Thank you!!

@dougslabaugh1452 5 жыл бұрын

Yes love this style of video, very simple but filmed and talked thru very well.

@GwenJorgensen 5 жыл бұрын

thanks

@guest00791 5 жыл бұрын

I like this style of video. Instructional and clear! Easy to share with people looking for advice and information, instead of exclusively Gwen fans.

@yubaexp 5 жыл бұрын

Loved this - I suffered through four years of foot pain that was repeatedly misdiagnosed as Plantar Fasciitis. Eventually got lucky and was referred to Craig Smith in Tucson - took him less than ten minutes to tell me that I had weak glutes, and to start doing clamshells. Bam - fixed! Now I have added Gwen's exercises to my routine as well. Good luck in Tokyo you stud.

@IRunRoseville 5 жыл бұрын

Yes, this style of video is my favorite- I still watch the one with small foot muscle training.. where Gwen ties a band around furniture to hold it in place. That right there is real life!

@amywestendorp52 5 жыл бұрын

Yes more of these videos please! This is very helpful. Gwen does a great job explaining the exercises and helpful she does a full set, would love to see more.

@drumfun100 5 жыл бұрын

Yes, like the style of video talbot. Nice and simple

@davidjanbaz7728 5 жыл бұрын

Hi Gwen, the exercises were great,the same we use in PT. Look up RPR they have a system of resetting your whole body.It only takes 1-2 min, video on you tube.

@heatherwinchell7816 5 жыл бұрын

Definitely an important video, so thank you for sharing! It was cool to see the man behind the camera, too :)

@jasonennis1493 5 жыл бұрын

Glute activation has always been an issue with me so this type of video is very useful and informative. Thanks guys big thumbs up from me 👍

@mreuphonium 5 жыл бұрын

Yes please, enjoy it. Interested, very much so. Thank you. Looking forward to the next

@leandrolaragione3350 5 жыл бұрын

Hi Gwen, I m from Argentina. I practice triathlon, I follow you on IG. Every some months of training I have problemos in my left gluteos, I will try this exercises to get strong that area and try not to hurt anymore. thanks!!

@ninamamadeus6159 5 жыл бұрын

I just bought a set of these bands. This video is very helpful on how to use them!

@grahamcarter8815 5 жыл бұрын

Great video. Love the format - informal, engaging, easy to follow

@ari_luvs_music 5 жыл бұрын

I love your videos! Keep posting! You're such an inspiration.

@jarrodcrano2291 5 жыл бұрын

I would love more videos like this. Really needed this

@cliftonmadden1992 5 жыл бұрын

Love this style video. Nuts and bolts, nice and simple. Thank you!

@TheMrsWarhol 5 жыл бұрын

Awesome video that will be so useful for me!!! Thanks for sharing!!

@nikkiniemeyer4931 5 жыл бұрын

This is super helpful! I am so bad at activating my glutes when I run, so I'm excited to try this. Thank you!!

@jeffyeo8477 5 жыл бұрын

Good video! Thanks for putting up the show notes too!

@carolynpiper5367 5 жыл бұрын

Very helpful, loved the variations and will add a few of them in to my routine

@ceciliabidwell1809 5 жыл бұрын

Great video! Super helpful. This is something that I struggle with too so I loved learning a few new moves.

@snthorne705 4 жыл бұрын

Helpful. More, please.

@hoyempiezo_deporteynutricion 5 жыл бұрын

Thank you for the video Gwen & Talbot. Of course I love this kind of videos with very practical tips. Short and clear.

@daluciana 5 жыл бұрын

loooove those videos with tips and informations. nice work guys!!

@annewinning5151 5 жыл бұрын

Excellent video - like this style - straightforward and well shown and explained - perfect length as well

@danielapennell316 3 жыл бұрын

This is gold!

@lydialin1951 5 жыл бұрын

I like this style of video. It is very motivating!

@paullee8875 5 жыл бұрын

Informative as always. Tks Gwen.

@gman8341 5 жыл бұрын

Love this kind of video! Please do more :)

@deansfa 5 жыл бұрын

Very good stuff. I was doing some of them on a daily basis but learned lots of new ones! Thank you for this video.

@zoeredmond4866 5 жыл бұрын

Love this style of video! I love seeing what training Gwen does, whether it's exercises before, during or after workouts !

@dustinmaherfitness 5 жыл бұрын

Best Gwen video yet!

@berilpolat971 5 жыл бұрын

This was perfect!! I really enjoy Gwen’s exercise videos for injury prevention and maybe next time Stanley can join her!!! Good work Talbot!

@2715jedi 5 жыл бұрын

yes... very good vid. Anything to help prevent injuries and in general get stronger are great vids to put up. Thanks

@andreasexton8713 5 жыл бұрын

This is brilliant Gwen - just what I need. I have exactly the same issue - I’m also tall so it’s very helpful to be able to watch you working on the stuff I have to

@charlottedk 5 жыл бұрын

This is great. I'd love videos for a pre-run routine (I'm thinking she does more than just glute-activation?), and post-run routine.

@kellygraves479 5 жыл бұрын

These videos are great! I find them really informative and have just the right amount of direction. I have started to include Gwen's workouts into mine! Thank you so much for sharing. Also, I love the food videos!

@danged_up 5 жыл бұрын

Thank you for this great video! I have issues with weak/ inactive glutes and now I know what exercises to do.

@PaulsWildLife 5 жыл бұрын

Wow! Thanks! This was a great video. I've noticed when I'm struggling through a run, it's the glutes that need strengthening. Super helpful. Would love to see more of these!

@carolynolsen6988 5 жыл бұрын

Loved the video! Looking forward to more like this.

@bcrx7 5 жыл бұрын

More please! This is great!

@cboozb 5 жыл бұрын

I love your attention to detail. We see so many examples of these exercises as though there is nothing to describe. I've think once you have been doing these day after day you probably have a tendency to forget these little things that you had to learn to make them really work that way they are supposed to work. We learn to compensate for weaknesses and that will creep into how you do these and make them less effective You however, make mention of these things so I really like this. P.S. I love those opening credits

@carlosrodrigues0106 5 жыл бұрын

Yes, I do. Thanks.

@mcworks6822 5 жыл бұрын

Simple vid very nice. we want see gwens swim workout days. special swim drills😉

@EGabura 5 жыл бұрын

These are my favorite videos. The feet exercises I learned here still do regularly.

@zoeredmond4866 5 жыл бұрын

Same here!

@anitasmith74 5 жыл бұрын

Such a great video 😁 Wpuld def like to hear how you take care of your body post run with stretching/foam rolling/massage balls 😍

@andrewbonhomme8069 5 жыл бұрын

Great stuff

@kurtphilly 5 жыл бұрын

This was wonderful. Similar content would be appreciated. Thanks.

@abhilashranjan7739 5 жыл бұрын

Highly effective ones, I waited to comment after trying them post run! ❤😇

@GwenJorgensen 5 жыл бұрын

Yay! Glad you felt that burn

@jocelynl2429 5 жыл бұрын

Yes more vids like this pls!!

@joegaidosh8150 5 жыл бұрын

Thank you so very much yes very informative would like to see how she’s changed it up since then or even gotten more proficient but thank you this is going to help a lot for myself and the people I train

@marknakakura 5 жыл бұрын

I have the same glute hip issues. Great video!

@andreasexton8713 5 жыл бұрын

More video like this❤️

@timursultan1378 5 жыл бұрын

good video Gwen

@infinixhot597 5 жыл бұрын

Thanks!!! really useful . Would love some core exercise tips specially how to activate best that lazy transverse

@GwenJorgensen 5 жыл бұрын

Infinix Hot5 yes! I’ll tell Talbot

@MonteComeau 5 жыл бұрын

Thanks for this one. Exactly what I have been trying to do better. Do you do this before you run? What do you think of the new US Olympic Marathon Team qualifying standards? Good or bad for you?

@GwenJorgensen 5 жыл бұрын

Usatf hasn’t finalized standards yet so not yet time to form an opinion but honesty any policy is new to me. Haha. I do majority post run but I do a few like 5 reps pre run to activate

@valeriavale8195 5 жыл бұрын

Mi campeona

@annettecestari2103 5 жыл бұрын

Good content video

@bidmerun1 5 жыл бұрын

Hey Gwen, great video! Glute strength is something I’ve always struggled with and I will be adding some of these exercises into my regular rotation. I also really like your “All In” tee in the video. Are those available to purchase? Keep the videos coming!

@GwenJorgensen 5 жыл бұрын

Mitch Bern pat May sell them soon

@davidjanbaz7728 5 жыл бұрын

RPR-Reflexive Performance Reset

@crazydavec3861 5 жыл бұрын

Great stuff, I do the clam already as part of a circuit, but not with a band or the different positions. There's an experiment in the near future with that...🤔 there's a walk like a cowboy in the near future too I think, but, there we are! 😂 Cheers Gwen, 👍 when's your next marathon?

@GwenJorgensen 5 жыл бұрын

CrazyDave C waiting for finalized usatf criteria to come out before deciding

@pavanatanaya 5 жыл бұрын

I do these exercises regularly, in the produce department. I get funny looks, but am never crowded

@GwenJorgensen 5 жыл бұрын

pavanatanaya 😆

@jamesgreenham4991 5 жыл бұрын

Really like this series. Just started today. Been having hip / glute issues so hopeful this gona bring me improvements over time. Do like that All In shirt too. Where’s that from ? Not seen it from a couple of quick google searches I did.

@GwenJorgensen 5 жыл бұрын

James Greenham we were thinking about selling them

@jamesgreenham4991 5 жыл бұрын

Gwen Jorgensen well you could do that for sure. Or just send me one ? Choices choices 🤷‍♀️😜 either way.. I wants one ☝️ oh and my taxes filed too if we’re really asking for a fav

@quintinawiens2705 5 жыл бұрын

Hi Gwen! Love this video! Question..how many times a week do you do this routine? Is it before every run? Thank you!

@GwenJorgensen 5 жыл бұрын

Quintina Wiens I do about 5 pre run and then 3-5 times a week full thing post run

@susangriffen8670 5 жыл бұрын

Very effective video tutorial. Thank you. BTW, what size shoe does Gwen wear?

@GwenJorgensen 5 жыл бұрын

Susan Griffen haha? Why do you ask?

@susangriffen8670 5 жыл бұрын

@@GwenJorgensen Because feet are my issue, I'm always curious about runners' feet and what shoes work and why. Do you size up?

@gabrielmaldonado2195 5 жыл бұрын

How did you realize you struggled with your glutes? Is there a way to know what's your muscle that needs activating? Thank you for the video!

@GwenJorgensen 5 жыл бұрын

Gabriel Maldonado sometimes when you have a hip drop it is due to flutes

@martijnvreys2910 5 жыл бұрын

Thanks for this, Gwen! Been struggling with weak glutes and this indeed gets them fired up. I suppose you only do this to activate and not strengthen if it's before your run. Do you also have some exercises to really work on glute strength, or are these the same except longer and stronger terra bands?

@GwenJorgensen 5 жыл бұрын

Martijn Vreys I do only about 5 to activate and then I do these after for strength

@martijnvreys2910 5 жыл бұрын

Gwen Jorgensen Great, many thanks for the advice. Will give it a go ;). Good luck with the upcoming season!

@timeless_realm 5 жыл бұрын

Hi Gwen. Is there a difference between activation and strengthening the glutes? If so what exercises do you recommend for strengthening them?

@GwenJorgensen 5 жыл бұрын

Exigent Incursion these can be used in a small session pre run to activate or a big session like the video for strength post run

@Resonatick 5 жыл бұрын

What are the tells of the glutes not "firing up" well on a run? I've been doing some similar exercises but not _before_ my runs, mostly on rest days or after runs

@GwenJorgensen 5 жыл бұрын

Truest I wouldn’t do this full set pre run just a couple. A lot of times a hip drop is caused by weak glute

@Resonatick 5 жыл бұрын

@@GwenJorgensen ok yeah i figured the full thing is a bit much before a run :) thanks for the answer!

@HaIIowsxeve 5 жыл бұрын

Do you use the 12” resistance bands for stretching Gwen? Love the videos

@GwenJorgensen 5 жыл бұрын

oh boy not sure the inch size

@MausMimi95 5 жыл бұрын

At what point in you warm up will you do this? Especially in regards to warming up for a race?

@GwenJorgensen 5 жыл бұрын

Louisa Elle I do about 5 pre run and then the full set after run

@cristianizzini-enduranceat6505 5 жыл бұрын

Hey Gwen, it would be great if you could do a video of a week training. If you are not happy to disclose that, I understand. But it would be very cool if you did like starting Monday all the way through to Sunday.

@GwenJorgensen 5 жыл бұрын

Cristian Izzini - Endurance Athlete & Coach it’s not that I can’t disclose it but more that it’s a lot of filming and camera time

@cristianizzini-enduranceat6505 5 жыл бұрын

@@GwenJorgensen I know. Talbot would love that, but then again I understand it may get in the way of your training. It will be very cool though. Maybe after the trials.

@rebeccariley6525 5 жыл бұрын

When I do any glute exercises like these my lower legs get really tight. Do you think that would be because my body is trying to compensate for weak glutes? Sometimes I get shin pain when I run and I'm hoping strengthening my glutes will help with that.

@GwenJorgensen 5 жыл бұрын

Rebecca Gutzmann our bodies are so good at compensating! Try tapping your gluten while doing them to make sure they are firing

@gdufour1 5 жыл бұрын

great video, Stan's art work featured too? ;-)

@GwenJorgensen 5 жыл бұрын

Greg Dufour haha or mine? If it’s the bird that cage with the house

@gdufour1 5 жыл бұрын

@@GwenJorgensen That is a bird! At first I just saw what appeared to be yellow highlighter scribbled on the wall close to the floor. Probably because I was riding the trainer while watching. Cool bonus feature though.

@anetaglinkowska6149 5 жыл бұрын

How do these exercises make a difference in your training? How do you know that your glutes fired or not?

@GwenJorgensen 5 жыл бұрын

perke perke for me a hip drop often indicates a glute weakness or not firing. Also injuries can show you sometimes too. A PT can test if it’s firing or not fairly easy

@anetaglinkowska6149 5 жыл бұрын

@@GwenJorgensen I can imagine that in your case the difference is very subtle. For the rest of us mortals it's injured knees and hurting lower backs.