Name: Playbook - Olivia Mogan - Banded booty circuit
Uploaded: 2023-09-09T18:14:47.064Z
Duration: 25 min
Description: Banded booty circuit

Banded booty circuit - 4 rounds 30 seconds each 

- Banded squat
- Banded jump squat 
- Banded lateral squat 
- Banded clams
- Banded glute bridge hip abduction

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

- Stand with feet shoulder width and knees slightly bent, a band just above the knees
- Bend your knees and descend to a full squat position
- Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs
- With the legs fully extended, the feet will be a few inches (or more) off the floor
- Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump

Banded jump squats

- With a band placed just above the knees, perform lateral squats

Banded lateral squat

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clams

- Lay on the floor with your legs bent, feet flat on the ground and a band above your knees
- Push through your heels bringing your glutes up into a bridged position
- 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

Banded booty circuit

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