The Band

By Alicia Schoroth of HER Power Lifestyle. Follow her @herpowerlifestyle.

Banded Squat

Place the hip circle on or above your knees. Spread your feet about shoulder-width apart. Place your hands in front of you and slowly lower into a squat. Once you get to the bottom, stay there for one second. Focus on pushing your knees out, pushing against the hip circle. Return to the starting position by driving through your heels. Repeat for three sets of 12 reps.

Banded Curtsy Lounge

Place the hip circle on or above your knees. Stand with your feet hip-width apart. Cross your right foot behind your left foot. Lunge down as deeply as possible, into a curtsy position. Slowly return to the standing position and repeat. Repeat for three sets of 15 curtsy lunges per leg.

Lateral Band Walk

Place the hip circle above your knees and stand with your feet hip-width apart. Bend your knees and hinge forward at your hips. Step out to the side, focussing on pressing out against the hip circle. Bring your foot back in and repeat. Repeat for three sets of 15 step-outs per leg.

Glutes Bridge

Place the hip circle above your knees, then lay down on the floor with your back flat. Place your feet flat on the floor and shoulder-width apart, with your knees at a 90-degree angle. Press through your heels and allow your legs and lower back to raise up off the ground. Slowly move to a complete bridge position where all your weight is placed on your upper back/shoulders and feet. Squeeze your glutes and press your knees outward against the hip circle to fully activate your leg muscles. Hold for a two-count. Slowly return to the starting position.

Four Ped Banded Donkey kick

Place the hip circle just above your knees. Start on all fours with your hands under your shoulders and knees under your hips. With your feet flexed, place your weight on your right knee and kick your left knee back against the band. Engage your core to prevent shifting your hips. Slowly return to the starting position and repeat. Complete three sets of 10 reps per leg.

Banded Monster Walk

Place the hip circle above your knees. Stand with your feet hip-width apart. Bend your knees and hinge forward at your hips. Step backward and out in a diagonal angle, keeping pressure against the hip circle. Continue stepping in a backward di-rection for 10 paces per leg. Repeat with walking forward on a diagonal angle for 10 paces per leg. Complete this circuit three times.

Banded Seated Hip Abductor

Place the hip circle on or above your knees. Start in a seated position with your knees bent and feet about shoulder-width apart. Maintain a neutral spine, and using your upper glutes, push your knees outward against the band. Hold for a moment in the abducted position, then return to the starting position. Repeat for three sets of 12 reps.

Banded Standing Kick Back

Place the hip circle just above your knees. With your hands on your hips, shift all your weight onto your right leg. Squeeze your abs and tuck your pelvis under as you kick your left leg back as far as possible, working against the pressure of the band. Be sure to keep your leg straight. Return to the starting position. Repeat for three sets of 10 reps per leg.

 

Tip: Lean on a wall to make this exercise easier or to get deeper into the kickback.

Wall Plank with Banded Jack

Place a hip band just above your ankles. Lower into a plank position (you can lower down to a push-up position for a greater challenge). Jump your feet out against the bands and back in again. Repeat for three sets of 12 reps.

Triceps Dips with Band

Place the hip circle above your knees. Position your hands shoulder-width apart on a bench, low wall, or stable chair. Straighten your arms with just a slight bend in your elbows, and extend your legs out in front of you. Slightly slide away from the bench. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench and press your knees out against the bands. To return to the starting position, press down into the bench to straighten your elbows, and rise back up. Be sure to keep your shoulders down and away from your ears. Repeat for three sets of 10 reps.

 

Tip: Bend your knees slightly to make this exercise easier.

One-Legged Banded Glutes Bridge

Place the hip circle above your knees, then lay down on the floor with your back flat. Place your feet flat on the floor and shoulder-width apart, with your knees at a 90-degree angle. Straighten and raise one leg. Press through your heel to raise your lower back off the ground. Raise until all the weight is placed on your upper back/shoulders and foot. Squeeze your glutes and press your knees outward against the hip circle to fully activate your leg muscles. Hold for a two-count. Slowly return to the starting position. Repeat for three sets of 10 repetitions per leg.

Feet Elevated Banded Glutes Bridge

Place the hip circle above your knees, then lay down on the floor with your back flat. Place your feet flat on the floor and shoulder-width apart, with your knees at a 90-degree angle. Press through your heels and allow your legs and lower back to raise up off the ground. Slowly move to a complete bridge position where all your weight is placed on your upper back/shoulders and feet. Squeeze your glutes and press your knees outward against the hip circle to fully activate your leg muscles. Hold for a two-count. Slowly return to the starting position. Repeat for three sets of 10 reps.

Four Ped Banded Fire Hydrant

Place the hip circle just above your knees. Start on all fours with your hands under your shoulders and knees under your hips. With your feet flexed, place your weight on your right knee and push your left knee out to the side. Engage your core to prevent shifting your hips. Slowly return to the starting position and repeat. Complete three sets of 12 reps per leg.

By Alicia Schoroth of HER Power Lifestyle.

Follow her @herpowerlifestyle.

Comments are closed.