Name: Playbook - Julia Mellor T - Booty Band Work
Uploaded: 2022-01-06T19:30:41.388Z
Duration: 25 min
Description: Booty Band Work

- Glute bridge
- Glute bridge with abduction
- Glute bridge with pulse
- Banded circuit (glute bridge marches & single leg glute bridges)
- Side hip abduction
- Frog pumps

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- At the top of your glute bridge, add a pulse 
- Lower back to starting position

Glute bridge with pulse

- Glute bridge marches
- Single leg glute bridge

- Begin lying supine with your knees bent to 90 degrees
- Lift your hips off the ground
- Bring your knee towards your chest, lower down and repeat with the opposite leg

Glute bridge marches

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete on both legs

Single leg glute bridge

Banded circuit

- Start laying on your side
- Bend your legs at the knees
- Keep your feet together and lift the top leg so that your knees are separated
- Lower the leg back down 
- Switch sides

Side hip abduction

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Booty Band Work

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