Name: Playbook - Janet Calderon - Banded Circuit Glute Burnout
Uploaded: 2024-01-02T12:08:54.141Z
Duration: 4 min
Description: Banded Circuit Glute Burnout

You can add these to your leg/glute workout as a finisher.

You can add these as a finisher after your leg/glute workout

Targeting your glute max 

- Get into position and place a loop band across ankles and/or shins
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded straight leg kickback

Targeting your Glute medius 

Loop the preferred resistance band around a low anchor point.

Loop the band around your leg. The lower it is on your leg, the more difficult it is. You want to keep the band below the knee and at or above the ankle. Right below your calf would be ideal.

Slightly bend at the waist, and grip something for balance (i.e. put a chair to the side of you).

Put a slight bend in the leg that stays on the ground, and extend the working side at a diagonal backward in a sweeping motion. It’s okay to have a slight bend in the knee.
Pause and squeeze at the top. 
Return your leg back to the starting position, then repeat for desired repetitions.

Banded glute medius kickback

Targeting your glute minimus/medius combo 

Loop the preferred resistance band around a low anchor point.

Loop the band around your leg. The lower it is on your leg, the more difficult it is. You want to keep the band below the knee and at or above the ankle. Right below your calf would be ideal.

Slightly bend at the waist, and grip something for balance (i.e. put a chair to the side of you).

Put a slight bend in the leg that stays on the ground, and extend the working side straight to your side in a sweeping motion. 

Pause and squeeze at the top. 
Return your leg back to the starting position, then repeat for desired repetitions.

Banded Straight leg abduction

Banded glute circuit burnout

Banded Circuit Glute Burnout

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Banded Circuit Glute Burnout

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