Name: Playbook - Andree Hafley - Lower Body- Legs+ Glutes
Uploaded: 2023-02-21T03:08:15.260Z
Duration: 20 min
Description: Lower Body- Legs+ Glutes

- Start lying on your side 
- Shoulders and hips are stacked 
- Legs together with knees bent and drawn in a bit 
- Keep feet together and raise top leg, abducting at the hip 
- Engage Core as you raise leg 
- No twisting or turning through movement

Mini band Clamshells

- Start lying on your back with knees bent at 90 degrees 
- Feet flat on the floor and arms at your sides 
- Engage core and glutes and drive hips up towards ceiling 
- Drive through your heels 
- Keep tension in your band (hip width) as you bridge 
- Slowly lower one vertebrae at a time

Mini band hip bridge

- Start lying on your side 
- You can rest on the elbow or rest your head on your arm 
- Keep hips stacked 
- Band is around legs above knees 
- Engage core and raise top leg about 45 degrees
- No twisting or turning through movement

Mini band side lying leg raise

- Start standing with feet together and band around legs above knees 
- Step out to the side feet about shoulder width and sit back and down into squat 
- Come back up to center then squat out to the other side

Mini band bilateral squat

- Start standing with feet staggered
- Band is around legs above knees 
- Bend both knees and squat 
- Inhale down and exhale up

Lower Body- Legs+ Glutes

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