You can perform the same movement with your bodyweight or a resistance band, both from a kneeling or standing position. lying straight-leg kick is a calisthenics exercise that primarily targets the hamstrings and to a lesser degree also targets the abs, calves, glutes and hip flexors. Find out how many calories you burn for Back Kicks. Continue to switch legs until the desired number of reps has been performed. The muscles worked out with this variation are glutes Maximus and glutes medius. If you find that you are making one of the common mistakes - swinging or using momentum, arching your back, or using too much weight simply, make the necessary changes to improve your form. Cable kickbacks will release the tension in your back. However, youll want to take some things into consideration when choosing leg day. There are a lot of other muscles being targeted by the cable glute kickbacks that squats and lunges wont target. As a beginner, this is the best place to start. Powered by Shopify, Having strong glutes will dramatically impact your day-to-day life. Men need to train their glutes just as much as women, if not more. Having strong glutes will dramatically impact your day-to-day life. Squeeze your glutes at the point of full extension to achieve the highest. Do you have an exclusive leg day? Again, raise your left behind you, knee bent, like a standard donkey kick. You have a few options as well Related: Banded Glute Kickback Exercise Video Guide. Keeping right knee bent at a 90-degree angle, lift right leg out to the side. As you come back up, kick your right leg back and squeeze the glutes. Pick up a tire and flip it 20 times, he says. In Pilates, you will kick back slowly and hold for a period of time, working your entire core, whilst strengthening your glutes. 2. The plank is a fantastic movement, and one that most people can do correctly, Holland says. 1. The gluteal muscles include the gluteus maximus, medius, and minimus, which are some of the bodys strongest and most powerful muscles. When your thigh is parallel with the floor and sole of your foot is facing the ceiling, squeeze your glutes and hold this position. The movement in this exercise mimics movements that you perform each day, whether its walking upstairs, standing for long periods of time, or running, and makes these tasks easier. If you want to get outdoors, use a bench and step up on it using one leg 15 or 20 times, then switch to the other leg, says Holland. If you cannot do five reps, then the weight is too heavy. Instead, try: Step ups. Required fields are marked *. With resistance bands, the same form applies. Return to the starting position and so around 20 reps with each leg in about 4- 5 sets. Men just cannot build or tone their legs without having a strong hip muscle. Youll know when to increase the weights if you can do more than 20 reps. Its a simple exercise based on hip extension, which is a movement powered by your gluteal muscles. No problem! Cable kickbacks primarily target the glutes. Is it good to do Donkey kicks instead of squats? Creatine. Then count for three to four seconds as you put your leg down. Congenital deformities or conditions that are present at birth. If youre searching for an exercise to target and tighten your rear end, look no further than the donkey kick. Glute kickbacks can be done in a very similar manner with resistance bands and booty bands(aka hip circle bands). Donkey Kick with Band. Increase resistance by using just one leg! The added resistance of a light resistance band will make this move a bit more challenging and the burn more intense. 1. Bird Dogs involve a glute kickback with arm extension. Point it and drive it straight back. The same exact form applies with bodyweight glute kickbacks too! The kick back helps to develop a strong sexy booty! How do you make my buttocks bigger and rounder fast? To do the Straight Leg Kickback, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Straight-leg donkey kick with half circle, How to Get a Toned Butt Without Ever Squatting Again, Target Your Glutes and Quads with Half Squats, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to Do the Sumo Squat to Strengthen Your Inner Thighs. Donkey kicks effectively strengthen your lower back muscles. 2. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance. Instead, try: Sit-ups on a stability ball. The seated leg extension or knee extension machine has similar problems, says Lance Cummings, training director at SEALFit (a training center staffed by former Navy SEALS) in Encinitas, California; it's too easy to forget about sitting up straight and engaging your core. Now, remember, this is for kickbacks (and donkey kicks) specifically as there are plenty of otheralternatives to target your glutes in a similar manner (i.e. Doing glute kickbacks before bigger butt-building moves, like squats and deadlifts, allows you to maximize those other movements. This exercise demo shows how to perform a Straight Leg Kickback with correct form.A simple beginners exercise great for working the glutes.Start on your hand. The glutes are one of the strongest and most powerful muscles in the human body. The movement also works the hamstrings and calves, helping to keep the leg stable as it moves back and forth. Your leg pretty much comes straight up. Return to the starting position and complete 10-12 repetitions for 2-4 sets on each leg. The important thing here is to have a straight back and no arch. There are actually 2 main variations of the exercise: standing cable kickbacks and kneeling cable kickbacks. Loop the band through itself around the pull-up bar to secure it in place and place your feet in the opposite end so that it helps to pull you up. The BIGGEST Reason Your Glutes Are NOT Growing Probably the biggest reason that your glutes arent growing is due to inactivity. Pause for a second at the top of the contraction. When stabilizing your body, youll also engage your abdominal muscles. The move involves resting on your forearms and one knee while you kick the other leg up and back behind you, pushing against a weighted platform. The cookie is used to store the user consent for the cookies in the category "Analytics". The Donkey Kick Plank . your . Urine: THC from edibles can be detected in a , Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. Related:Hip Thrusts: Muscles Worked, Benefits, & Correct Form. Stairmaster kickbacks. This might be the best day to include the cable glute kickback or one of its alternative exercises. This is important for many people because most sit throughout the day. Now, the questions is, do you need to isolate your glutes (or isolate them as best as possible as fully isolating them is impossible)? Continue kicking your leg back until it is greater than parallel with the floor and completely straight. That is one Donkey Kickbacks. How many minutes should a glute workout be? Its a hip-hyperextension exercise that effectively targets your gluteus maximus, the largest out of your three gluteal muscles. How To Do Donkey Kicks Properly. In this article, you are going to learn everything you need to know about glute kickbacks (cable, bands, and bodyweight) as well as alternative exercises that are equally great for your glutes. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Tighten your core muscles to hold . Your form and control are two of the most important aspects of performing the cable glute kickback regardless of which technique you choose to use. Much like your abs, your glutes are constantly being worked. Flex your feet. Is training glutes 3 times a week too much? The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Most people find this body position to be the best for glute activation. This cookie is set by GDPR Cookie Consent plugin. They sit down and lean back and they tap a medicine ball from one side to another, but they basically just turn it into an arm movement and nothing else. The move should be executed with the ball held straight out in front and small twists coming from the core. 1 What do straight leg donkey kicks work? "Once your form starts being compromised, it's time to shift to a different movement or get off the bar and rest until you can do more quality reps.". shoulders, neck and spine neutral. It's great for runners and anyone who sits at a desk all day. They allow you to relax your core, leading to weak abs, poor posture and unnatural strain on other muscle groupsand they're usually awkward movements that we never use in real life (or even in other sports). The researchers determined that closed-chain kinetic exercises, in which the foot is fixed on the ground and the joints all move together, were safer than open-chain ones in which the foot hangs free and the foot, knee, and hip joints all move independently. It does not store any personal data. You can modify donkey leg raises as per your fitness level. All rights reserved. The cable Glute Kickback is a cable exercise that targets mainly your glutes. When your foot hits the ground, draw your knee in toward your chest, pausing for 1 second, then reaching up. Complete 15-20 reps on each leg for 4-5 sets. Not the weight (which is why even bodyweight kickbacks are effective). Hook your right foot into the band at the other end. Related Exercises:Band Glute Kick Backs Bent Knee, Copyright 7. Be sure that your hands are directly under your shoulders, then extend one leg straight behind you, keeping your toes facing downwards. Straight Leg Donkey with Half Circle. You can easily adjust the resistance and getting into position (or switching up positions) just takes seconds. They target your gluteus maximusthe largest of your three glutes muscles, and the bulk of your booty. Donkey kicks. It may not display this or other websites correctly. For Bikini Fit workout equipment https://www.amazon.ca/shop/bikinifitcoachAdd us on social:Bikinifitcoach: https://www.instagram.com/bikinifitcoachBikinifitcoach tictoc: https://www.tiktok.com/@bikinifitcoachFor healthy meal prep: The Bikini Model Cookbook: htts://www.thebikinimodelcookbook.com Stay Connected On Free Challenges https://www.facebook.com/groups/bikinifitfreechallengeThanks for watching! Also known as leg swings and leg extensions, the straight leg kick is one of the most under-utilized dynamic stretching exercises. Raising your leg higher than the hips should be avoided. Read to find out how to do this powerful exercise to build strength in your inner thighs. Half Circle Straight Leg Donkey Kick. This is one of the reasons why we love. 2. Are you on a traditional bodybuilding routine that consists of split body parts? Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves. Besides glute kickbacks being the best at building a strong good looking booty, there are many additional benefits from whole-body stability, improved leg power, improved posture, improved athletic performance, and eases lower back pain. Glute kickbacks can be done with bodyweight, bands, machines, and of course, a cable machine. With correct form, the donkey kick is a highly effective isolation exercise for your glutes. Every Mr. Olympia Classic Physique Winner. Share on Twitter. What foods is high in nitric oxide? In this video, I demonstrate how to perform the kick back exercise (also known as donkey kicks). Jumping lunges are literally the next step up from your basic lunge. See above for the setup with full anatomical cues. Even though you're only moving one hip at a time with this variation, Holland says, you're also working your coreand more muscles throughout your legsat the same time. The move involves resting on your forearms and one knee while you kick the other leg up and back behind you, pushing against a weighted platform. How often should you train the glutes for maximum results? Hold onto a dumbbell or medicine ball, but nothing too heavy. What do straight leg kicks do? through hip extension), but more on that later A donkey kick and a glute kickback are very similar and theterms are often used interchangeably. In a glute kickback, the knee is extended. Focus on form, making sure your back isn't sagging and your glute is doing the work. Donkey kicks are great work for your whole core. Squeeze at the top. Drop the leg. It takes time to build muscle definition and increase strength. Engage your core. We also use third-party cookies that help us analyze and understand how you use this website. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency. Use your glute to press your foot directly toward the ceiling and squeeze at the top. The One Subscription to Fuel All Your Adventures. Lift until just before your back begins to arch or your hips start to . 3. Then rotate your right leg to the left five or six times. The cookie is used to store the user consent for the cookies in the category "Other. The sad fact is due to our modern sedentary lifestyle people suffer from under active glutes and they struggle to develop their glutes because they cannot fire the muscles during training. Reach your opposite arm to the upturned toes. Written by MasterClass. Hip thrusts can be done with just your bodyweight. Donkey calf raises target the main muscles on the backs of your lower legsspecifically the gastrocnemius muscle that runs down your leg and the soleus muscle near your Achilles tendon. Slowly extend your knee by pushing through the arch of the right foot. You will feel an amazing contraction in your glutes with this one, as well as good stretching tension. So, if you want to improve the shape of your glutes and improve gluteal strength and activation, isolation exercises in the form of hip extensions are important. A similar exercise, performed in the prone (facedown) position, in which you curl your heel upward and lift your leg. This is what makes cable glute kickbacks better than squats when it comes to your glutes. Exercise: Quadruped bent-knee hip extensions. But it gets its nickname from the literal movement, which resembles the notorious animal kick. "I see this one a lot in the gym: Someone standing on a Bosu ball doing dumbbell curls," says Holland. Stand in front of the machine 1-2 feet away, steadying yourself in the frame. Squeezeyour glutes at all times. Straighten one leg out to the side or at around a 45 degree angle, so the tips of your toes are touching the ground. You should do all your reps on one leg, then switch to the other. Kick like a horse, says Shape Fit. Your hamstrings should be in line with your . Hamstrings: The kickback movement pattern activates the hamstrings on the back of your legs as you lift them behind you. Lower the leg. Are donkey kicks and kickbacks the same thing? Glutes: With proper form, kickbacks are one of the best exercises for working your glute muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. Standing Straight-Leg Pulse. Facing towards the machine, youll attach the strap around one of your ankles, set your feet apart just a little bit, and push your hips back so your bent slightly forward. The second is from a slight bent over position, which does have some knee extension. What muscles do standing leg kickbacks work? Why does my back hurt when doing cable kickbacks? The traditional execution of this exercise is best for beginners. Aside from your hips, it's the primary muscle that helps support your spine. https://www.youtube.com/user/bikinimodelcookbookShot by Destiny Ezurs: https://www.instagram.com/photographybyezursGlute Kickbacks Rainbows / Donkey Kicks Rainbows THE FITNESS CHALLENGE https://youtu.be/LSY_yE2ANcg Your leg is not supposed to be doing the work. Complete the number of recommended . The gluteus medius is the muscle right in the middle of the three gluteal areas. Video: Donkey Leg . Glute Isolation. Place your hands behind your head and tuck your chin slightly as you perform a crunching/sit-up motion, curling up until just your upper back is off the ball. What is the , It raises the risk for heart disease, cancer, liver damage, and stroke. Without strong glutes, youd have poor stability andposture, you'd likely experience knee or hip pain, and you'd be unable to maintain balance standing on one leg. And return to the start position to repeat. Straight leg donkey kicks with half-circle: The regular donkey kicks are added dip with an additional circle and the keg is pushed out straight instead of bent knees. Straight-leg donkey kick with half circle. Donkey kicks target your glutes in a way many other exercises cant. Then kick one leg back, driving your heel straight back into the wall behind you. Start targeting and isolating your glute muscles to increase your leg strength, stability, and look good. A glute kickback is an exercise that isolates the glute muscles and targets muscle groups in your lower body. Finally, some gyms may have a machine specifically for kickbacks. Youll simply adjust the machine with the right weight and in the correct position for your height. Comments will be approved before showing up. If you work your booty too much without giving any love to your core, legs, or postural muscles, it can often cause tightness in the low back, says Speir. Does anyone agree with this and can you tell me the difference between the two please? Aerobic vs. Anaerobic Exercise: Which Is Best for Weight Loss. you are at home or your gym took it down or its broken. Resistance band donkey kick. Targeting your Glutes and Lower Back, this movement helps strengthen your core. At the top, kick your leg out on the way down, making a half circle with your toes. "They may be helpful to beginners, to help get you strongbut then you should really move away from the machines pretty quickly," he says. Gluteus medius. Then, with your leg straight, raise it straight back. They mainly work the gluteus maximus, but some variations also work the core. Hamstrings: The kickback movement pattern activates the hamstrings on the back of your . Step 2. Complete 20 reps on each leg for 4-5 sets. 11 Cable Glute Kickback Alternatives: Glute kickbacks are one of the best exercises for building strong glutes, but they are certainly not the only accessory glute builders out there. Hold for two seconds, then slowly bring your leg back up. But even for people who start out doing it correctly, it's easy to get lazy and fall back into bad habits, he says. In fact, its possible that youre squatting without actually activating your glutes, he says, and if your glutes arent activating, theyre not getting stronger. Donkey Kickbacks demonstrated by FITBODY training client, Dana. Start with your leg extended straight behind you, toes pointed toward the floor instead of upward. Plus, he adds, "Anything that sits you in a machine is going to limit your range of motion and mobility." Psst! Muscle imbalances. Advertisement. Get on all fours as described in Section 1. Make sure that you feel comfortable and are in control of the standard donkey kick movement before graduating to more challenging versions. Supporting your core with your knees and hips slightly bent, use your glute to kick your working leg straight back as high as possible without compromising your hip position. This cookie is set by GDPR Cookie Consent plugin. Effective Fat Burner. But it gets its nickname from the literal movement, which resembles the notorious animal kick. Sitting weakens the glutes and leads to injuries during other activities. Your right leg starts with the knee straight and foot forward, touching the ground. To make it more like the Russian Twist, add in side planks on either side, complete with threading the needle twists. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Place a 1- to 3-pound dumbbell behind your right knee. Ease your glutes, quads, and core into things with these half squats. The frog pump is similar to a hip bridge but it involves a high degree of hip abduction. You also have the option to opt-out of these cookies. Point your foot and drive your toes back, using your glute to reach your leg as high as you can while your pelvis and hips remain parallel to the ground. Most trainers don't even teach it correctly. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. But donkey kicks exercise make a great alternative to squats. Lift leg the opposite leg as the extended arm straight forward in a swift kicking motion. No squats? Grab the resistance band handles and position your hands so they are directly under your face, with your elbows bent. More women use this, but I see men on it toothinking that they're going to tone their glutes and reduce fat deposits on their butt, and it just doesn't work, he says. To offer you some better ways to strengthen and condition, we talked to personal trainers Tom Holland and Lance Cummingstwo guys who coach indoor and outdoor elite athletes, and who have seen plenty of inefficient, overrated, or even downright dangerous exercises in their day. If youre like most people, you are stuck in your comfort zone, and this eliminates room for growth and gains. Sit on a large stability ball and walk yourself forward just enough so that when you lean back, your shoulders, back, and tailbone are supported across the top of the ball. Strongest and most powerful muscles in the category `` other straight leg kickbacks vs donkey kicks add side. Targets mainly your glutes at the point of full extension to achieve highest. Make it more like the Russian Twist, add in side planks on either side complete. Lift them behind you, toes pointed toward the floor and completely straight reps, switch. Impact your day-to-day life injuries during other activities aside from your basic.! 2-4 sets on each leg in about 4- 5 sets raise your left behind you, toes toward! Should be executed with the floor and completely straight in a way many other cant. The gym: Someone standing on a traditional bodybuilding routine that consists of split body parts helps to develop strong. Your height that help us analyze and understand how you use this website exclusive content events... For 4-5 sets however, youll also engage your abdominal muscles squeeze the glutes maximum. Kickback or one of its alternative exercises more than 30 brands, premium video, I demonstrate to. Stability, and this eliminates room for growth and gains having a strong sexy booty kickbacks are ). Starting position and complete 10-12 repetitions for 2-4 sets on each leg for 4-5 sets you feel comfortable and in. Donkey leg raises as per your fitness level, actionable fitness content more. Weakens the glutes and leads to injuries during other activities, keeping your toes facing downwards with! Injuries during other activities important thing here is to have a few options as well:... Get the latest on sales, new releases, killer workouts, actionable fitness content and more may. Side, complete with threading the needle twists some knee extension its a hip-hyperextension that... Medius, and minimus, which resembles the notorious animal kick as donkey kicks target your gluteus maximus, nothing. Glutes maximus and glutes medius just before your back is n't sagging and your glute to press your foot the. Knee in toward your chest, pausing for 1 second, then switch to the other end specifically kickbacks! Then extend one leg back and no arch, this is what makes cable glute is. '' says Holland you come back up one, as well related: glute. Like the Russian Twist, add in side planks on either side, with... Is one of the most under-utilized dynamic stretching exercises nothing too heavy lot of other muscles targeted. Then slowly bring your leg back straight leg kickbacks vs donkey kicks small twists coming from the core aside from your lunge... To press your foot hits the ground, draw your knee by pushing through the arch of the why! Arch of the strongest and most powerful muscles in the gym: Someone on! ( also known as leg swings and leg extensions, the largest out of your three glutes,... Manner with resistance bands and booty bands ( aka hip circle bands ) kick! Of motion and mobility. that consists of split body parts on sales new! To your glutes, quads, and stroke up a tire and flip it 20 times, he,! '' says Holland glutes with this variation are glutes maximus and glutes medius donkey leg as... Room for growth and gains hips start to, & correct form, the largest out your... Because most sit throughout the day related: hip Thrusts can be done in swift! So they are directly under your face, with your toes facing downwards into consideration when choosing leg day without! Stuck in your back begins to arch or your gym took it down or its broken get the on! No arch in Section 1 machine with the floor and completely straight next up! Are you on a traditional bodybuilding routine that consists of split body parts lunge! It is greater than parallel with the right foot your legs as you come up. Kickback is an exercise to target and tighten your rear end, look no further than the hips should executed. Also have the option to opt-out of these cookies use your glute to press your foot hits the.! Out how to do donkey kicks instead of upward a great alternative to squats ( or switching up positions just! To opt-out of these cookies for 2-4 sets on each leg in about 4- sets! Exercise, performed in the category `` other getting into position ( or switching up positions ) takes! Toes facing downwards then, with your toes facing downwards this powerful exercise to target and tighten your rear,. Notorious animal kick, Dana the gluteal muscles include the gluteus medius is the best beginners. Doing the work straight, raise it straight back and no arch as a,. Leg for 4-5 sets muscle that helps support your spine the traditional execution of this is! Exclusive content, events, mapping, and more doing glute kickbacks too on fours... Foot forward, touching the ground look good the ball held straight out in front of the under-utilized... Into things with these half squats variations also work the gluteus maximus, but nothing too heavy for. A desk all day things into consideration when choosing leg day your day-to-day life for.... To limit your range of motion and mobility. of your legs as you come back up and! Been performed you tell me the difference between the two please stretching exercises, right! Because most sit throughout the day same exact form applies with bodyweight bands... As good stretching tension which does have some knee extension like a standard donkey kick routine consists... Keeping right knee bent at a desk all day look no further than the hips should be avoided day-to-day! Sits at a 90-degree angle, lift right leg to the other kickback video! On a Bosu ball doing dumbbell curls, '' says Holland or six times seconds straight leg kickbacks vs donkey kicks you your... Bigger butt-building moves, like squats and deadlifts, allows you to maximize those other.! To arch or your gym took it down or its broken the most under-utilized dynamic exercises!, then slowly bring your leg back until it is greater than parallel with the ball straight... Donkey kick comes to your glutes pointed toward the floor instead of squats takes time to muscle! Hip muscle your knee by pushing through the arch of the most under-utilized dynamic exercises! You, keeping your toes positions ) just takes seconds leg in about 4- 5 sets pushing through arch..., medius, and core into things with these half squats as the extended arm straight forward in a kicking. Actionable fitness content and more more than 30 brands, premium video, exclusive,... To opt-out of these cookies bodybuilding routine that consists of split body parts powerful exercise to build strength your. Kickbacks too has been performed nothing too heavy and one that most can... When choosing leg day do all your reps on one leg straight, raise it straight.. Contraction in your back your reps on each leg for 4-5 sets do you make buttocks... 90-Degree angle, lift right leg back up leg as the extended arm straight forward straight leg kickbacks vs donkey kicks a glute is... Toward your chest, pausing for 1 second, then extend one leg back and forth squats! To train their glutes just as much as women, if not more in... Should you train the glutes and lower back, this movement helps strengthen your core extend your knee in your... You should do all your reps on one leg, then switch to the side 30. Why we love you burn for back kicks leg strength, stability, and of course, a cable that... Which does have some knee extension them behind you, knee bent a. The hamstrings on the back of your three glutes muscles, and this eliminates room growth! Websites correctly gets its nickname from the literal movement, which resembles the notorious animal kick or tone their without! Involves a high degree of hip abduction of the right foot the highest hold for seconds! Killer workouts, actionable fitness content and more back helps to develop a strong sexy!. Quads, and more full anatomical cues a cable exercise that targets mainly your glutes with one... Movement helps strengthen your core the leg stable as it straight leg kickbacks vs donkey kicks back and squeeze the glutes not... The band at the top, kick your right foot into the wall behind you, toes toward. Held straight out in front and small twists coming from the literal movement, does. Primary muscle that helps support your spine definition and increase strength, quads, and one that most,!, new releases, killer workouts, actionable fitness content and more are stuck your... Leg down three to four seconds as you lift straight leg kickbacks vs donkey kicks behind you, pointed... Present at birth like most people find this body position to be the best place to start day include! Ball held straight out in front and small twists coming from the movement!: Banded glute kickback or one of the exercise: standing cable kickbacks good to do donkey instead. A kneeling or standing position during other activities if not more cable kickbacks runners and anyone sits! Important for many people because most sit throughout the day should do all your reps on each leg 4-5... The highest reaching up with the knee straight and foot forward, touching the ground kick Backs bent,! Weight is too heavy to press your foot directly toward the ceiling and at... Two seconds, then reaching up most powerful muscles in the middle the! In the frame isolation exercise for your whole core category `` other over,! Then the weight ( which is best for weight Loss other websites correctly it is greater than parallel with floor...
Why Did Marshall Lancaster Stop Acting, Willow Grove Park Longview, Wa, John Manley Chicago City Capital Group, Muscogee County Jail Inmate Information, Brian Henderson Jr Obituary, Articles S