Name: Playbook - Prolific Soccer - Band Activation
Uploaded: 2024-03-30T11:03:49.966Z
Duration: 10 min
Description: Band Activation

Here is a quick band activation workout to get you warmed up for a workout or training session. Band exercises are a great way to activate the muscles, increase strength and reduce the risk of injury. So, grab a band and let’s get to it!

Stand on your left leg and raise your right leg out to the side with the band around your ankles. Try not to touch your right leg to the ground. This will help your balance a lot!

Side Leg Raise (Right)

Stand on your right leg and raise your left leg out to the side with the band around your ankles. Try not to touch your left leg to the ground. This will help your balance a lot!

Side Leg Raise (Left)

With the band around your ankles, kick your right leg forward and then come back to standing. This really activates the hip flexors.

Forward Kicks (Right)

With the band around your ankles, kick your left leg forward and then come back to standing. This really activates the hip flexors.

Forward Kicks (Left)

With the band around your ankles, kick your right leg back and then come back to standing. Right leg should be straight and will activate your glutes.

Glute Kick Backs (Right)

With the band around your ankles, kick your left leg back and then come back to standing. Left leg should be straight and will activate your glutes.

Glute Kick Backs (Left)

With the band around your ankles, take a step to your right and then with your left. Keep tension on the band so your legs are activated the whole time. 2 to the right and 2 to the left is 1 repetition.

Lateral Band Walk

With the band around your ankles, quickly step out to the right with you right leg and then come back to feet shoulder width apart with tension on the band. Repeat.

Explosive Lateral Step (Right)

With the band around your ankles, quickly step out to the right with you left leg and then come back to feet shoulder width apart with tension on the band. Repeat.

Explosive Lateral Step (Left)

Band around your feet this time. Raise one leg at a time and keep alternating. Hold at the top for a second or two.

High Knees

Band will know be just above your knees. Get on your hands and knees and raise your right leg out to the side. Repeat.

Glute Side Raise (Right)

Band will know be just above your knees. Get on your hands and knees and raise your left leg out to the side. Repeat.