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1. MINI BAND SQUAT
1. WORKOUT
- Place the band around your knees and stand with your feet hip to shoulder-width apart. Create tension on the band.
- Squat down maintaining tension on the band until you reach 90°, ensure you are pushing your knees outwards against the band. Only squat down as far as is comfortable for you to do so. Avoid using an excessive range of motion.
- Pause at the bottom of the squat and then return to the start position. Complete 10-20 repetitions.
2. MAIN MUSCLE WORKING
Gluteus Medius, Gluteus Maximus
3. SECONDARY MUSCLES WORKING
Trunk, Quadriceps
2. LATERAL CRAB WALK
1. WORKOUT
- Place the band around your quads and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knees.
- Take 10-20 small steps to the right maintaining a tight trunk and upright posture throughout.
- Stay facing the same way and take small steps to the left to return to the start.
2. MAIN MUSCLE WORKING
Gluteus Medius
3. SECONDARY MUSCLES WORKING
Gluteus Maximus, Trunk, Quadriceps, Calves
3. BAND WALK FORWARD / BACKWARD
1. WORKOUT
- Place the band around your legs and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knee.
- Take a large diagonal step forward maintaining a tight trunk and upright posture.
- Pause and then take a large diagonal step forward with the other leg, move 10m in this fashion. Pause before moving backward whilst maintaining the same technique.
2. MAIN MUSCLE WORKING
Gluteus Medius
3. SECONDARY MUSCLES WORKING
Gluteus Maximus, Trunk, Quadriceps, Calves
4. MONSTER BAND WALK LATERAL
1. WORKOUT
- Place the band around your legs and stand with your feet hip-width apart. There should be tension on the band and a slight bend at the knees.
- Take large steps to the side maintaining a tight trunk and upright posture for 10-15 steps.
2. MAIN MUSCLE WORKING
Gluteus Medius
3. SECONDARY MUSCLES WORKING
Gluteus Maximus, Trunk, Quadriceps, Calves
5. SIDE LYING LEG RAISE
1. WORKOUT
- Lie on your side and place the band around your ankles. Create a straight line from the top of your head to your ankles. One arm should be on the floor supporting you.
- Raise your leg off the ground until you have tension on the band.
- Pause at the top then lower your leg under control, maintain tension on the band throughout, and repeat for 10-20 repetitions.
2. MAIN MUSCLE WORKING
Gluteus Medius, Gluteus Maximus
3. SECONDARY MUSCLES WORKING
Trunk, Quadriceps
6. GLUTE BRIDGES
1. WORKOUT
- Lie on you back with your feet in a sit-up position. Wrap the band around your knees. Your feet should be hip-width apart with tension on the band.
- Raise your hips off the floor until your hips are fully extended. Your knees should remain level throughout the movement.
- Pause at the top of the movement and squeeze your glutes, then lower your hips down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING
Gluteus Maximus, Gluteus Medius, Hamstrings
3. SECONDARY MUSCLES WORKING
Adductors, Trunk, Quadriceps
7. CLAMS
1. WORKOUT
- Lie on your side and place a mini band around your knees. Bend your knees in so your heels are approximately 1-foot distance away from your glutes. Both hands should be on the floor supporting you.
- Maintaining a tight trunk, raise your top leg up opening up your knees.
- Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.
- Keep your hips level throughout the movement.
2. MAIN MUSCLE WORKING
Gluteus Maximus
3. SECONDARY MUSCLES WORKING
Hip Mobility
8. STANDING HAMSTRING CURL
1. WORKOUT
- Place the band on the floor and place one foot inside. Place the top of the band around your other ankle. The band should now be fixed around the back of your ankle.
- Keep your knees together and raise your heel up towards your glutes.
- Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING
Hamstrings, Gluteus Maximus, Gluteus Medius
3. SECONDARY MUSCLES WORKING
Quadriceps, Trunk, Calves
9. BICEP CURL
1. WORKOUT
- Hold a mini band in both hands. Place both hands in line with one thigh.
- Hold the lower hand firmly on your leg and then curl up the top hand up until your hand reaches shoulder height.
- Pause and lower down under control and repeat for 10-15 repetitions.
2. MAIN MUSCLE WORKING
Biceps, Forearms
3. SECONDARY MUSCLES WORKING
Deltoids, Triceps, Trunk
10. OVERHEAD PRESS
1. WORKOUT
- Whilst standing on your knees place your hands inside the mini band.
- Create some tension on the band and press your arms overhead.
- Pause at the top of the movement and then return under control to the start position. Complete 10-15 repetitions.
2. MAIN MUSCLE WORKING
Deltoids, Trapezius
3. SECONDARY MUSCLES WORKING
Latissimus Dorsi, Trunk, Forearms
11. REVERSE FLYS
1. WORKOUT
- Whilst standing on your knees place a mini band around your wrists.
- Bend your forearms up to 90° with your wrists shoulder-width apart and then raise your upper arms so your elbows are in line with your shoulders
- Externally rotate your shoulders outwards until there is full tension on the band, return to the start position under control. Perform 10-15 repetitions.
2. MAIN MUSCLE WORKING
Deltoids, Trapezius
3. SECONDARY MUSCLES WORKING
Pectorals, Abdominals
12. FRONT RAISES
1. WORKOUT
- Whilst standing on your knees hold the mini band in both hands.
- Hold your arms out in front of you at shoulder height, open your arms up in a scissor fashion. One arm should be pushing downwards and the other pulling upwards.
- Pause when your arms are fully opened and then return under control to the start position. Complete 10-15 repetitions.
2. MAIN MUSCLE WORKING
Deltoids, Trapezius
3. SECONDARY MUSCLES WORKING
Latissimus Dorsi, Trunk, Forearms
13. EXTERNAL ROTATION
1. WORKOUT
- Whilst standing on your knees place your hands inside the mini band and bend your forearms to 90°.
- With the band shoulder-width apart, externally rotate your forearms outwards.
- Pause at the end of the movement and return your forearms under control. Repeat 10-15 repetitions.
2. MAIN MUSCLE WORKING
Rotator Cuffs, Deltoids, Rhomboids
3. SECONDARY MUSCLES WORKING
Trapezius, Latissimus Dorsi