Name: Playbook - Ashley Ta - Legs/glutes
Uploaded: 2024-03-11T12:47:46.018Z
Duration: 35 min
Description: Legs/glutes

Using a resistance band placed above your knees, start with one side first.
Step forward with your right foot into a lunge, step back up to your starting point and step that same leg that just lunges forward out into a squat. Repeat on this side until you reach 10 reps.
Switch and do other side for 10 reps.
This is one set :)

Banded squat to forward lunge

Using a resistance band placed above your knees, side step to the right (if you can go further before changing directions, feel free to). If you’re limited to space, focus on two steps in each direction.

Crab walks

Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
* do three abductors before lowering back down 
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Using a resistance band above your knees, utilize a bench,chair, or box and position yourself so you have a flat back.
Raise one leg so it’s tucked underneath you. With that leg, kick straight back, keeping your foot flat and imagining something is behind you that you’re kicking away.
Focus on engaging your as you kick back and slowly lowering your leg back to the starting position.

This is also a great exercise to utilize your core, so focus on keeping your core tight though this exercise as well

Resistance band kick back

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete 10 reps then repeat on the opposite side

Banded clamshells

Using a band placed above your knees,
Push your hips into a squat as you come down, Reach parallel and explode up.
Using your arms will provide you with more momentum.

*to modify with no jumping, watch the demo a few second longer. You will be doing the movement described above, but in place of the jump, you will simply push up to your toes.

Legs/glutes

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