Name: Playbook - Cydney Moreau - W3/D3 Lower Body Band Workout
Uploaded: 2021-12-28T21:43:45.477Z
Duration: 45 min
Description: W3/D3 Lower Body Band Workout

- Banded clam 2 x 20
- Banded glute bridge 2 x 20
- Banded lateral walk 2 x 20
- Banded reverse leg lift walk 2 x 20
- Banded scissor lateral shuffle 2 x 20
- Side lying banded leg raises 2 x 20
- Single leg banded hip thrust 2 x 20
- Standing band abduction 2 x 20
- Table top band abductions 2 x 20

- 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

Banded clam

- Lay on the floor with your legs bent and a band just above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded glute bridge

- With a band placed at your ankles 
- Keeping one foot forward and the other back walk laterally 
- Complete desired reps then repeat on the opposite side

Banded lateral walk

- With a band placed around your ankles 
- Lift one leg up behind you engaging your glute
- Lower this leg and place it on the ground
- Step back with the opposite leg and repeat the sequence with this leg
- Repeat back and forth for time or reps

Banded reverse leg lift walk

- With a band around your ankles 
- Scissor your feet forward and back while you travel laterally across the floor

Banded scissor lateral shuffle

- Lying on one side 
- With band just above your knees raise your leg straight up
- Lower it back down
- Complete desired reps then repeat on the opposite side

Side lying banded leg raises

- Place your upper back on an elevated surface with a band just above your knees
- Lift one leg up
- Push through your heel raising your hips 
- Engage your glutes at the top
- Lower with control 
- Complete desired reps then repeat on the opposite side

Single leg banded hip thrust

- Standing on one leg with a band just above your knees 
- Push out your leg against the band
- Lower your leg back in
- Ensure your movement against the resistance is smooth and controlled
- Complete desired reps then repeat on the opposite side

Standing band abduction

- From table top position with a band just above your knees 
- Push out your legs against the band then release back to starting position 
- Ensure your movement against the resistance is smooth and controlled

Table top band abductions

W3/D3 Lower Body Band Workout

Carla Constanza

A little hard for the first time. But I feel great :)

Vania

Carly

W1/D1 Lower body strength

More difficult than I thought it would be. Lol

Brandon

Intense! This was my first workout in months! I enjoyed this workout. It was tough but so worth it. I didn't really need equipment for this workout which is awesome since I'm doing it all from home! Thanks for motivating me to put my health first again!

W3/D3 Lower Body Band Workout

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