Name: Playbook - Gracie Kramer - Banded Lower Body Workout
Uploaded: 2022-09-18T18:00:29.905Z
Duration: 15 min
Description: Banded Lower Body Workout

Grab your resistance band & let’s get to work! This workout is designed to help you tone those legs & glutes all while at home. No weights/equipment needed, besides a resistance band. 
⏱45 SECONDS ON, 15 SECONDS OFF (3 ROUNDS)
**Modification: entire workout can be completed without a band.

- place band around ankles 
- start standard jumping jacks 
- squeezing from glutes & outer thighs
- continue until time is up

Banded Jumping Jacks

- place band around both ankles
- engage core, keep good posture, & hips flat
- start lateral steps on one side for 2-3 steps, then switch direction to the opposite way
- continue until time is up

Banded Lateral Walks

- start exercise lying down on your side
- place the band around thighs right above the knee
- engage core & bottom arm to balance
- lift using glute & outer thigh 
- continue on one side til time is up, then switch sides

Banded Lying Leg Lift

- place band on legs above the knee
- start with a traditional squat (knees shoulder width apart)
- when you hit 90° angle on your squat, hold & press knees slightly outward 
- this will engage the outer glutes & outer thighs
- continue until time is up

Banded Squat Opens

- place band on legs just above knee caps
- keep a soft bend in the legs 
- hinge slightly then kick one leg behind you
- engage glutes to lift leg backward, do not swing leg
- stay on one leg for the first 45 seconds then repeat on the other side.

Standing Banded Kick Backs

- place band on legs just above knee caps
- keep a soft bend in the legs 
- hinge slightly then kick one leg behind you
- engage glutes to lift leg backward, do not swing leg

Banded Lower Body Workout

What a burner! I had to modify one of the banded exercises since my knee started hurting but it was a good workout!

Banded Lower Body Workout

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