Name: Playbook - Niki SugarySixpack - Banded legs & glutes
Uploaded: 2024-03-28T18:05:10.364Z
Duration: 15 min
Description: Banded legs & glutes

Super quick burn🙌🏼

Need:
Mini loop band and chair/bench/box

Work through the exercises with as little rest as possible for 15 mins.

For an added challenge: rest 1-2 minutes and repeat

Go through the circuit as many times as you can with proper form for 15 mins! You can go longer for more challenge- I only had 15!😄

-Hinge back at the hips and use glutes to drive you to standing 
- Core works with breath - exhale connect on exertion

Banded chair tap

-glutes and inner thighs drive to standing
- pop up on toes at the top 
-Core works with breath. Exhale and connect on exertion aka pressing to standing 
- slow lower

Banded sumo sit squat pop

-legs Press out against the band. Knees should not be pulled in towards each other
-Glutes used to press up in pulse 
-Core works with breath. Exhale and connect on exertion

Banded squat pulse

-stay tall while seated with a light length and good alignment. Hips, ribs and head stacked 
-legs press out against the band 
-slow and controlled return to start. Resist band
-glutes drive the movement 
-Core works with breath, exhale connect

Banded seated abduction

-rest back on chair/bench/couch etc just below the shoulder blades
-glutes drive the hips up
-slight posterior pelvic tilt at the top (pelvis tips towards ribs)
-my chair is a bit too tall for ideal alignment here.

Banded hip thrust

-leg steps out against the band
-keep knees from collapsing in with pressure from the band
-glutes drive you back up from the squat
-exhale and connect to core with exertion to standing

Banded step out squat alternating

15 min glutes & legs

Banded legs & glutes

Natalie

This was a quick workout but a super effective one!

Total body intervals

Body weight step circuit

This was such a FAST and entertaining cardio with upper body focus. Absolutely loved it

Alexandra

Carmen

Upper body cardio sculpt

Great for a mama who has a toddler and short on time. I did this why my toddler had her short nap. It took a popsicle to finish it when she got up. But I finished and that's what counts!

FitnessMama

Quick upper body circuit (16 mins work + warm up, cool down)

Mobility circuit (thoracic + hips)

Really enjoyed this one. I’ve had to take a few weeks off and this is a great way to start back up again when you have little time. Thank you!

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18 min lightly weighted interval cardio follow along

Cardio interval sweat (chair/bench/box)

Low Impact light weight cardio (+ intensifiers)

My oh my! My core is burning so good! This was a fantastic core workout 🤗

15 min creative core follow along

Joanna

Total body AMRAP

This was quick but very effective! Got my legs burning and the sweat going 😅

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Upper body sculpt pairs (dumbbells)

10 minute core sculpt follow along

19 min Upper body strong (dumbbells)

Bless you for such diversity in workouts! I caught a flu from my son so I modified a bit this workout to be able to complete training for the challenge today ☺️

Banded legs & glutes

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