Name: Playbook - Lacey Lyons - Timed Circuit 😅
Uploaded: 2024-01-08T00:55:09.775Z
Duration: 20 min
Description: Timed Circuit 😅

Morgan

You will only need a small band! 

Each movement will have a timer of 40 seconds of movement and 20 second rest. You will complete all movements back to back for as many rounds as you can!  

Complete this full round at least 3 times! 

Band workouts are great for travel and small areas!

Complete each movement for 40 seconds of working with a 20 second test. You can keep a timer going and watch the clock for that rest time!

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Lay on the floor with your legs bent
- Band right above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes you’ll complete 2 pulses outward
- Lower back to starting position

Glute bridge banded

- Stand with your feet close and band above your knees
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges banded

- Start with the band above your knees and standing shoulder width apart 
- Push your hips as you come down
- Pulse twice at the bottom before jumping up 
- Reach parallel and explode up

Jump squats banded

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward
- Stay low for the full time

Lateral band walk (knees)

- Start with the band above your knees in a high plank position 
- Wrists should be right under your shoulder
- Keeping core right, try not to shift weight, raise one leg at a time
- Keep it slow and controlled squeezing through your glutes

Timed Circuit 😅

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