Bands:

Place the band around your thighs just above the knees.

Body Positioning:

Lie on the floor on your back.

Movement:

Push your thighs out against the resistance of the band and let them come
back in slowly. Repeat 10 – 15 times.

Points to remember:

Keep your core activated by slightly pressing your low back into the floor.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Place the band around both legs, right above the knee.

Body Positioning:

Stand up straight, feet shoulder width apart. Activate your core.

Movement:

Squat down to a 90 degree angle. Jump up in an explosive movement and go
back into your in the squat position when landing. Repeat for 10 – 15 times.

POINTS TO REMEMBER

1. Keep core engaged throughout the entire movement.

2. Try to land “softly” and controlled to protect your knees.

3. Slightly push your knees out when landing in the squat.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Place the band around both legs, right above the knee.

Body Positioning:

Stand up straight, feet shoulder width apart. Keep your chest up, back
straight and head straight. Activate your core.

Movement:

Squat down to a 90 degree angle or until your body naturally stops. Slowly return to
starting position and repeat for 10 – 15 times.

Points To Remember:

1. Keep your chest up and your core engaged throughout the entire movement.

2. Keep most of the weight in your heels.

3. Widen your feet and point them out slightly if your range of motion is limited.

4. Don’t let your knees come in, but also make sure that you don’t push past your toes as you lower into your squat.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Loop the resistance band under your right knee and the left thigh.

Body Positioning:

Start on all fours with your knees under your hips and hands under
your shoulders.

Movement:

Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2- 3 seconds. Return to starting position and repeat for 10 – 15 times.

Points to remember:

Avoid arching your back by keep your core engaged.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.

Bands:

Place the resistance band around your hips.

Body Positioning:

Lie on your back on the ground.

Movement:

Lift one of your legs, and bridge your hips up toward the ceiling while pushing
into the heel that stays on the floor. Hold for 2 – 3 seconds. Return to starting position and repeat for 10 – 15 times.

Points to remember:

Try to squeeze into your glutes as much as you can while
lifting your hips. Focus on pushing the heal into floor for maximal glute  activation.

Rule:

If you are able to do more than 10-15 reps, change to a heavier band.