Name: Playbook - Gracie Kramer - Banded Outer Thigh + Glute Activation
Uploaded: 2022-11-02T18:27:53.295Z
Duration: 15 min
Description: Banded Outer Thigh + Glute Activation

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

Danielle Tiopan

[Rotate through for 3 ROUNDS or pair two exercises together & rotate through the 2 before moving onto the next 2 exercises] 

All you need is a resistance band, a yoga mat, & 15 minutes to do this workout! You can choose whatever level resistance band you want as long as it’s helping to activate your legs /glutes. Take these 15 minutes to push yourself out of your comfort zone, while being intentional with your movement. Your feedback helps me help you, so please comment below if you liked this workout, want modifications, etc.

- this exercise is important for warming up the body, getting our heart rates up, & getting familiar with the band by activating the muscles we’re going to use
- place the band on the calves with feet shoulder width apart 
- keeping tension on the band the entire time
- continue until reps are complete

Banded Jumping Jacks

- place band around thighs right above the knees
- feet shoulder width apart 
- lower down into a squat with tension on the band & then push knees out slightly for a squatted abduction movement 
- return knees back to shoulder width and push up to standing  
- repeat for assigned reps

Banded Squat + Abduction

- start in quadruped position (on your hands on knees with back flat) and band around legs placed above the knee
- keeping the R leg bent at 90°, lift the R leg up laterally aligned the thigh horizontally with the back
- lift the leg up quick, then lower the leg back down slowly (keep tension on band)
- continue on R leg until reps are complete, then switch sides and repeat movement

Banded Fire Hydrant (R)

- start in quadruped position (on your hands on knees with back flat) and band around legs placed above the knee
- keeping the L leg bent at 90°, lift the L leg up laterally aligned the thigh horizontally with the back
- lift the leg up quick, then lower the leg back down slowly (keep tension on band)
- continue on L leg until reps are complete

Banded Fire Hydrant (L)

- place band on thighs above knee
- start standing with feet slightly apart
- lower down into a squat (chest upright & knees pressing out to keep tension on band)  
- while maintaining a squatted position, step laterally to the right
- push back up to standing position, then repeat the squat to lateral step again on the R side
- after completing two on the right, repeat on the left side for 2 reps
- repeat ford 5 rounds (10 reps on each side)

Banded Lateral Squat Walks

- 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 desired reps then repeat on the opposite side

Banded clamshells (R)

Banded clamshells (L)

- place band on calves/ankles 
- lay on your back with legs lifted up to a 90° angle
- keep legs straight or bent as long as ups keep tension on the band
- drive knees outward (past shoulders) engaging the outer thighs and glutes
- return back to the starting position
- repeat until reps are complete

Banded Outer Thigh + Glute Activation

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