Name: Playbook - kennedy nease - Resistance Band Lower Body and Core
Uploaded: 2024-04-01T02:45:38.536Z
Duration: 60 min
Description: Resistance Band Lower Body and Core

you only need a resistance band for this workout. we will hit the legs and core!

Place the resistance band above your knees. Find a comfortable hollow hold position (alternatives can be with feet on ground or hands below tailbone for low back support). Engage your core and bring your legs out creating more tension in the band, then back in.

Abductions Hollow Hold

Add a resistance band for more of a challenge
Chest up
Moving laterally, keep bottom low and core tight
1 step = 1 rep

Squat Walks

Place the band around the soles of your feet. Lift one of the legs, keeping it slow and controlled.
Do the number of reps on each leg.

Banded Leg Lift

Lower the resistance band to your ankles. While keeping constant tension, come out to a wide plank. Use your core to bring your hand to the opposite foot and lower back to a plank. Alternate sides for the reps, so 1 tap = 1 rep.

Banded Plank Taps

Place the resistance band under one foot and hold the opposite end with the hand from the same side. Hinge at your hips and focus on squeezing through the glutes as you come up!
Do the number of reps on each leg.

Banded Single Leg Deadlifts

Use your obliques to drive your hips side to side, dipping towards the ground.

Oblique Dips

Land into the squat to reduce impact
Band above knees

Banded Squat Jumps

Band above knees
Keep tension in band
Core engaged
Do the number of reps for each leg

Plank with Leg Lift

Resistance Band Lower Body and Core

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Anonymous

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Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

Resistance Band Lower Body and Core

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