Name: Playbook - Legal Weight - Glute Activation & Hip Warm Up
Uploaded: 2024-04-27T01:18:39.665Z
Duration: 10 min
Description: Glute Activation & Hip Warm Up

Here's a few exercises you can do prior to training lower body.

Place a resistance band/hip circle band directly above your knees. Place hands in a prayer to help keep your chest up. Squat down (full range) to parallel or slightly break parallel pushing knees outward.

Resistance Band Squats

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

Place resistance band/hip circle band above your knees. Place your upper back against a box or bench. Tuck your chin to your chest as you drop your hips down to the ground then drive them up into full hip extension. Keep feet flat with equal weight distribution throughout your entire foot.

Resistance Band Hip Thrust

Place a resistance band below your knees or above. (The lower the band is on your leg, the more challenging it may be) Hold onto something stable, push hips back (hinge) & bend knees slightly. Extend one leg back, squeezing your glute. Slow tempo & pause each rep

Glute Activation *kickback

Loop a resistance band around something sturdy. Place one of your ankles in a hip circle band, loop it through the resistance band & then place your other ankle in the hip circle band. Flip around, (prone) onto your stomach. Scoot forward until there’s tension in the band. Flexing toes to the ground as you pull your legs/curl all the way and release.

Glute Activation & Hip Warm Up

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