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The Natalie Portman workout starts with the Hamstring Stretch and the Hip Opener Stretch. After each exercise, Mary Helen Bowers has Natalie Portman move back into these stretches. This gives her a minute to stretch, and rest from the previous exercise.
Beginners should do a lot of stretching, a quick stretch between each exercise. You can taper it down as you get more advanced (and flexible) by skipping stretching here and there.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Freestyle Swim![]() | 1 set | 1 miles | 60s | |
2A. Butt Lift (Bridge) | 2 - 4 sets | 8 reps | 60s | |
2B. Glute Bridge Pulse![]() | 2 - 4 sets | 8 reps | 60s | Pulse - shorter and faster |
2C. Tiptoe Glute Bridge![]() | 2 - 4 sets | 8 reps | 60s | |
2D. Bodyweight Clamshells | 2 - 4 sets | 8 reps | 60s | |
2E. Butterfly Hip Bridge | 2 - 4 sets | 8 reps | 60s | |
2F. Single Leg Hip Bridge | 2 - 4 sets | 8 reps | 60s | |
2G. Single Leg Hip Bridge Pulse | 2 - 4 sets | 8 reps | 60s | |
2H. Butt Lift (Bridge) | 2 - 4 sets | 8 reps | 60s | Wide stance - feet far apart |
2I. Butterfly Hip Bridge | 2 - 4 sets | 8 reps | 60s | Wide stance - feet far apart |
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