Name: Playbook - Dina Khoury - Resistance Band Workout
Uploaded: 2021-01-18T11:49:15.545Z
Duration: 45 min
Description: Resistance Band Workout

Korey

Veronica

All you need is a resistance band!
Here is a leg focused resistance band workout that will tone your lower body and strengthen those muscles!
Feel the booty burn!

Target Areas:
Glutes
Hip flexors 
Hamstrings 

Resistance bands around your ankles.
Keep your core engaged and lift your top leg up to the ceiling, keeping your hips stacked. Hold then bring leg back down.
Repeat for 15 reps on each leg.

Side leg raise using resistance band

Target Areas:
Glutes

Resistance band above knees.
Start on all fours. 
Lift one leg up and to the right side, tap the floor.
Lift up and tap the floor on the other side. 
Lift up & repeat for 15 reps on each leg.

Legs lifts to sides using resistance band

Backwards duck walks with resistant bands
Target Areas:
Glutes
Hamstrings
Abductors
Quadriceps 

Place resistance band above knees. Start in squat position. Keep your core muscles engaged.
Stay low and in the squat position.
Take a diagonal step back with your right foot, leaning back slightly to help maintain your balance. Step back with your left foot and continue alternating feet for a total of 12 steps on each leg. 
The work should come from your buttocks and legs. 
To be sure, squeeze the muscles in your legs and buttocks as you walk.

Reverse Duck Walks using resistance

Target Areas:
Glutes 
Abductors 

Wrap the band just above your knees.
Start on all-fours, aligning your shoulders over your wrists and your knees directly underneath your hips while keeping your spine long and neutral.
Lift your right knee to the right while keeping the rest of your body still, then lower it back to the ground with control.
That's 1 rep, do 15 then repeat on the opposite side.

Fire hydrants using resistance band

Target Areas:
Glutes
Abductors

Lie on your side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
Keeping your abs engaged and your feet together, raise your knee as far as you can without rotating your hip or lifting your other knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position. Repeat.

Clamshell with resistance band

Target Areas:
Glutes
Hamstrings
Abductors
Quadriceps 

Place resistance band above knees. Start in squat position. Keep your core muscles engaged.
Stay low and in the squat position.
Take a diagonal step forward with your right foot, leaning forward slightly to help maintain your balance. Step forward with your left foot and continue alternating feet for a total of 12 steps on each leg. 
The work should come from your buttocks and legs. 
To be sure, squeeze the muscles in your legs and buttocks as you walk.

Duck walks using resistance

Target Areas:
Glutes

There are a few different types of bands but for this video I placed the band on my thighs right above my knees. 
Start on all fours. Keep your spine neutral and your core engaged.
Press one foot back and up. 
Pausing for a brief moment at the top return back down to the starting position. Repeat.

Kickbacks using resistance band

Target Areas:
Glutes
Hamstrings
Abductors

Resistance band above knees. 
Stand up straight with feet at shoulder width apart. 
Keep your chest up, back straight and head straight.
Do not let your knees push past your toes as you lower into your squat.
Slowly start to bend the knees and lower the legs so that your thighs are parallel to the floor while exhaling.
Use the heel of your feet to push your body up to the starting position as you exhale.
Squeeze those glutes at the top!
Repeat for the recommended amount of repetitions.

Squats using resistance band

Target Areas:
Glutes
Hamstrings
Quadriceps 

Resistance band above knees.
Start in squat position.
As you squat step to one side, and as you rise have your other leg follow.
Keep squatting to one side for a total of 12 reps. 
Repeat in other direction.

Resistance Band Workout

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