Bands:
Place the resistance band on your thighs above the knees. Grasp the hand with both hand on each side and press it into the floor.
Body Positioning:
Lie on your back on the ground. Lift the right leg up towards the ceiling.
Movement:
Balance on the left leg while bridging your hips against the resistance of the band up toward the ceiling. Hold for 2 – 3 seconds. Return to starting position and repeat for 10 – 15 times.
Points to remember:
Try to keep your hips even and squeeze your glutes when you push your hips towards the ceiling.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Place the resistance band on your thighs above the knees. Grasp the hand with both hand on each side and press it into the floor.
Body Positioning:
Lie on your back on the ground.
Movement:
Bridge your hips against the resistance of the band up toward the ceiling while driving through your heels to the floor. Hold for 2 – 3 seconds. Return to starting position and repeat for 10 – 15 times.
Points to remember:
Try to squeeze your glutes as much as you can while
lifting your hips.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Hold the ends of the band with both hands in front of your body, step with the right foot on the band an push it into the floor.
Body Positioning:
Come into a split stance. Activate your core.
Movement:
While bending the right knee to a (if possible to a 90 degree angle), curl your arms into your chest. Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Try to keep your upper body straight the entire time and avoid arching your back.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Hold the ends of the band with both hands behind your back.
Body Positioning:
Stand up straight, knees are slightly bent. Activate your core.
Bring your arms behind your back.
Movement:
Keep your left hand on your hips and pull the band with the right hand until the
band is fully stretched.Slowly return to starting position and repeat for 10 – 15 times.
Points to remember:
Don’t let your left hand move away from your hips and avoid arching your back.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
Bands:
Hold the ends of the band with both hands.
Body Positioning:
Stand up straight, knees are slightly bent. Activate your core.
Bring your arms to shoulder height.
Movement:
Keep your elbows close to your body and bend both one arm into the chest. Slowly return to starting position and repeat for 10 – 15 times. Change arms.
Points to remember:
Don’t let your elbows move away from your body and keep the core engaged.
Rule:
If you are able to do more than 10-15 reps, change to a heavier band.
