Name: Playbook - GoFit Training - W3/D1 Super bands - legs
Uploaded: 2021-05-25T20:47:11.351Z
Duration: 30 min
Description: W3/D1 Super bands - legs

Scott

Perform exercises in a circuit style. Put in 30 seconds of work for each movement followed by 30 seconds of rest. Repeat circuit three times.

- Ground bridge with abduction
- Squat
- Banded abduction walk
- Rear lunge to curtsey pulse lunge
- Plie squat
- Lying hamstring

- Push through your heels to come up 
- Pause at the top and open and close your knees 
- Engage your hamstrings and glutes

Ground bridge with abduction

- Start with feet shoulder width apart
- Push hips back and lower down until knees are 90 degrees
- Press through your heels and stand up

Squat

- Keep a wide stance
- Push your hips back as you stay in squat position 
- Step from one side to the other

Banded abduction walk

- Hold the band just above your shoulders 
- Step back in to a lunge position 
- Step to the side 
- Step back to lunge position 
- Keep you legs are about 90 degrees

Rear lunge to curtsy pulse lunge

- Start with a wide stance with your toes pointed out 
- Come down pushing your hips back 
- Keep you chest up
- Reach parallel and come back up

Plie squat

- Make sure the band is secure
- Bring your heels toward your glutes 
- Engage your hamstrings
- Return with a slow and controlled movement

Lying hamstring curl

Circuit

W3/D1 Super bands - legs

Great upper body anchored 🏋️‍♀️ workout!!!

Virginia Tapia

Instructions on the exercise would be good. You waste time trying to figure out how to do the exercise.

Jesse

W1/D2 Super bands - upper body

I had just enough of a challenge on my first day. I used light resistance to see how I felt. Looking forward to the next workout tomorrow.

Riley P

Nice - instructor is pleasing to the eye but not trashy - exercises are moderate, not intense
Recommend - allow for cycling through from one set to the next with rest automatically

W3/D1 Super bands - legs

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