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Banded Front Squat
Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in both hands. Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position. Keeping arms still, engage core and bend at knees to sink hips back and down until thighs are parallel to floor. Press through feet to extend legs and return to standing. That’s 1 rep.
Lateral Walk
Wrap a resistance band around thighs, and slowly sink seat into a half-squat position. Lift right foot and take one step to the right, followed by the left foot. Then, reverse the movement to return to starting position.
Kickstand Single-Leg Romanian Deadlift
Start standing with feet staggered, right foot forward, left foot back resting on the ball of your foot. Put one part of the band around the right foot, and the other part in left hand. Hinge forward while pushing hips back, keeping back straight, then return to starting position, keeping tension on the band the entire time. Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
Abduction
Wrap a resistance band around thighs. Lower down into a half-squat position. Without moving feet, press right knee a few inches out to the right. Return to start. Repeat on left side.
Banded Lateral Step-Out Squat
Start standing with a resistance band wrapped just below knees, feet under hips, and hands clasped in front of chest. Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor. Engage glutes and press back up through heels to starting position. Repeat on the other side. That’s one rep.
Banded Single-Leg Tempo Deadlift
Start standing on left leg with foot over the middle of a long resistance band and one end of the band in either hand. Push hips back to hinge at waist while lowering torso toward floor and lifting straight right leg back behind body until both are parallel to floor. Drive through left heel to reverse the movement and return to starting position.
Side Plank High Pull
Start in a side plank with band under left hand on floor, other end in right hand. Stay in plank as you pull band up with right hand, leading with elbow.
Lateral Raise
To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. Return slowly to start. That’s 1 rep.
Jack With Overhead Press
Start standing with feet together, hands at chest, and band around thumbs. Jump feet out as you press arms up overhead, then jump feet in as you pull arms down, keeping tension in the band the entire time.
Deadlift
Start standing with feet hip-distance apart and a resistance band wrapped around arches. Grab the top of the band with both hands, arms straight, and press hips backward into a hinge position. Drive down through heels to stand up straight, squeezing glutes at the top.
Stay-Low Curtsy Lunge
Start in a lunge with left foot forward, band around thighs. Stay low with chest lifted as you step right foot right to a curtsy lunge position.
Lateral Squat To Cross-Body Row
Stand with feet slightly wider than shoulder-width apart. Wrap a resistance band around arch of left foot and hold the ends in right hand. Bend left knee only and sink seat back until thigh is parallel to the floor, extending right hand down toward left foot. Then, re-extend left leg, bending right arm, elbow wide, and pulling right hand up to chest-height. That’s one rep.
Banded Glute Bridge With Hip Abduction
Wrap a resistance band around thighs and lie on back with knees bent and feet flat on the floor and arms by sides pressing into mat. Brace core, then press into heels and squeeze glutes to raise hips toward ceiling. Pause, then press knees out wide.
Clamshell
Start lying on left side with a resistance band wrapped around thighs, and upper body propped on left forearm. Bend legs so knees face forward while feet line up with glutes. Keep hips and feet still while lifting top knee as far as you can toward ceiling, then lower back to start.
Lying ‘V’ Tap
Start lying on back, band around thighs, legs in tabletop. Place hands on floor (or behind head with the elbows wide and bring chin to chest). Open legs out into a V as you tap toes to floor, then return to table top position.
Split-Stance Banded Shoulder Press
To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and elbows at shoulder level, bent at 90 degrees, palms facing inward. Press hands up overhead until biceps frame face. Hold for one second, then take three seconds to lower back to start.
Hamstring Walkout
With resistance band wrapped around thighs, lie down on back, bend knees, plant feet, and lift hips into the air so body forms a straight line from shoulders to knees. Keep hips still, then lift left foot and step it a couple of inches forward, followed by the right. Repeat until legs are almost fully extended, then reverse the small steps and return to start.
Standing Banded Triceps Extension
To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms extended straight up overhead, palms facing each other. Keep upper arms still, bend at elbows, and lower hands to just behind head. Reverse movement to return to start.
Bicycle Crunch
Lie flat on back with a resistance band wrapped around feet and hands on floor at sides. Curl head, neck, and shoulder blades up to look forward. Keep lower back connected to floor,
