Name: Playbook - Holly Barker - Bodyweight & Bands
Uploaded: 2021-11-30T23:14:04.824Z
Duration: 40 min
Description: Bodyweight & Bands

30 sec of Work / 30 sec of Rest
- Complete all sets of each exercise before moving to the next

- Hip abductions *
- Banded pop squats
- Curtsy lunges *
- Glute bridge with abduction
- Kick ups *

*Complete each side back to back before taking the 30 sec rest

- 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

Hip abduction

- Standing with your feet shoulder width apart and a band placed just above the knees
- Sit your hips back and down into a squat
- Jump up and widen your legs out against the band
- Landing into the next squat with knees soft

Banded pop squat

- Step one leg back behind the other 
- Hinge at the hip and bend a to your knees to lower down
- Try to reach parallel then stand back up
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Bodyweight & Bands

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