Banded Squat with Shoulder-Anchored Resistance

A Banded Squat with the band anchored over the shoulders is a lower-body exercise that strengthens the glutes, quads, and core. The band adds progressive resistance throughout the movement, increasing muscle activation, improving squat form, and enhancing stability and control How to Perform - Step onto the centre of the band with feet hip-width apart and bring the ends over your shoulders so it rests across your upper back - Stand tall with your core engaged, feet flat, and knees slightly bent - Lower into a squat until thighs are parallel or deeper, keeping knees behind toes and a neutral spine - Push through your heels to stand, driving hips forward to reset at the top

Banded Single Arm Lateral Raise

Single Arm Banded Lateral Raises target the side delts by lifting one arm out to the side against resistance from a band. This exercise helps build shoulder strength, improves stability, and enhances muscle definition without needing dumbbells How to Perform - Stand tall with one end of the resistance band secured under your foot and hold the other end in one hand - Keep your core engaged and your arm slightly bent at the elbow. - Raise your arm out to the side until it reaches shoulder height, keeping your palm facing down - Pause briefly at the top, feeling the tension in your shoulder - Lower your arm back down with control

Banded RDLs

Banded RDLs use a long band looped around the feet and held in the hands to create tension, strengthening the hamstrings, glutes, and lower back while improving hip hinge mechanics and stability How to Perform - Stand with your feet shoulder-width apart, loop the resistance band around your feet, and hold the ends firmly in your hands - Keep a slight bend in your knees and hinge at your hips by pushing them back, lowering your torso while keeping your back flat - Maintain tension on the band throughout the movement by keeping your hands steady - Lower until you feel a stretch in glutes and hamstrings

Banded Lat Raises

Banded Lat Raises target the side delts by lifting the arms out to the sides against resistance from a band. This exercise helps build shoulder strength, stability, and definition without using weight How to Perform - Stand with your feet about hip-width apart - Place the resistance band under the arches of both feet, holding one end in each hand - Start with your arms down by your sides, palms facing in toward your body - Raise your arms out to the sides until they reach shoulder height - Pause briefly at the top, feeling the tension in your shoulder - Slowly lower your arms back down with control

Banded Kickbacks

Banded Kickbacks are a glute exercise performed on hands and knees with a resistance band around your thighs. Kicking one leg back against the band targets and strengthens the glutes, improves hip stability, and builds lower body strength How to Perform - Place a resistance band around your legs, just above your knees, and get on all fours with your hands directly under your shoulders and knees under your hips - Keeping your knee bent at 90 degrees, press one leg straight back, driving your heel towards the ceiling while maintaining tension in the band - Squeeze your glutes at the top of the movement, then slowly lower your leg back to the starting position - Repeat for reps/seconds, then switch legs

Banded Hip Thrust with Abductor

Banded Hipthrusts with an Abduction targets your glutes and hip abductors simultaneously by combining the traditional hipthrust with resistance band activation around the thighs. It helps improve glute strength, hip stability, and overall lower body power How to Perform - Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place a resistance band just above your knees - Engage your core and squeeze your glutes as you lift your hips off the floor until your body forms a straight line from your shoulders to your knees - At the top, push your knees outward against the band to activate your abductors, then slowly bring them back in

Banded Firehydrants

Banded Fire Hydrants target the gluteus medius and hip abductors by lifting the knee out to the side against resistance from a band. This exercise improves hip stability, strengthens the outer glutes, and helps enhance overall lower-body control How to Perform - Start on all fours with your hands under your shoulders and knees under your hips. Loop a resistance band just above your knees - Keeping your core engaged and hips level, lift one knee out to the side against the band’s resistance - Pause briefly at the top, squeezing your glute - Lower the knee back down with control

Banded Face Pull

Banded Face Pulls are an effective exercise targeting the upper back, rear deltoids, and rotator cuff muscles, helping improve posture and shoulder stability How to Perform - Anchor a resistance band at about head height or slightly higher - Grab the ends of the band with both hands, palms facing inward - Step back to create tension in the band, standing tall with a slight bend in your knees. Pull the band towards your face by driving your elbows outward and squeezing your shoulder blades together - Pause briefly at the peak contraction, then slowly return to the starting position

Banded Cross Overs

Banded Crossovers target the glutes by lifting the leg out to the side and sweeping it diagonally across behind the other leg, building hip strength and stability How to Perform - Start on all fours with a resistance band looped above your knees - Extend one leg straight out to the side, keeping it in line with your hip - Lift the leg up and sweep it diagonally across behind the opposite leg. - Squeeze your glute at the end of the movement. Return to the starting position with control

Banded Anchored Hip Thrusts

Banded Anchored Hipthrusts targets the glutes and hamstrings by adding resistance through a band looped around the feet and hips, enhancing hip extension and stability How to Perform - Loop a long resistance band around your feet and position it so it’s anchored around your hips - Lie on the floor with your feet flat on the ground hip-width apart - Engage your core and drive your hips upward, extending against the band’s resistance until your body forms a straight line from shoulders to knees - Squeeze your glutes at the top, then slowly lower your hips back down

Single Leg Press

Setup - Sit on the leg press machine and position your back flat against the backrest - Place one foot in the middle of the foot platform while keeping the other foot off the platform or resting on the side Movement - Slowly bend your knee, lowering the platform until your thigh reaches about 90 degrees - Keep your foot flat on the platform and control the descent - Push through your heel and mid-foot, extending your knee until your leg is nearly straight

Single Arm Dumbbell Bent Over Row

Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretch

Dumbbell Bent Over Row

Setup - Stand with your feet hip width apart and a hold a dumbbell in each hand with a neutral grip (palms facing your body) Movement - Slightly bend your knees and hinge forward at your hips, keeping your back straight. Your torso should be at about a 45 degree angle to the ground - Pull the dumbbells towards your lower ribs or upper abdomen. Lead the movement with your elbows rather than your hands. Keep your elbows close to your body through the entire motion - At the top of the row, squeeze your shoulder blades together, fully contracting the muscles of the upper back (Rhomboids, Traps, Lats) - Slowly lower the dumbbells back towards the ground, fully extending your arms to the starting position

Barbell Bulgarian Split Squat

Setup - Place a barbell on a squat rack and place a bench behind you - Rest the barbell across your upper traps and grip the barbell wider than shoulder width apart - Step your front leg forward so that your foot is flat on the floor, with your knee aligned with your toes. Your back leg should be elevated on the bench behind you, with your toes pointing down and your knee slightly bent - Brace your core, ensuring that your chest stays lifted and your back remains neutral throughout the movement and engage your core Movement - Lower your body by bending your front knee, keeping it aligned with your toes and lean your body forward slightly. Your back leg should bend until your back knee is just above the ground - In the lowest position, your front thigh should be parallel to the floor or slightly below - Push through your front heel of your front foot to extend the knee and hip, driving your body back up to the starting position

Dumbbell Bicep Curls

Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting position

Sprint

Movement - Run/sprint at your own pace, aim to run as close as possible to your top speed

Jog

Movement - Jog at a pace that is comfortable for you

Wide Leg Hamstring Stretch

The Wide Leg Hamstring Stretch targets the hamstrings and inner thighs by stretching them while your legs are spread wide apart How to Perform - Sit on the floor and extend your legs wide apart - Keep your knees slightly soft, not locked - Hinge forward at the hips, reaching your hands toward the floor or your feet and hold

Seated Double Leg Quad Stretch

The Seated Double Leg Quad Stretch targets the quads by stretching both front thigh muscles simultaneously while seated. This stretch helps improve knee flexibility, reduces muscle tightness, and enhances overall lower-body mobility How to Perform - Sit on the floor with your legs bent behind you, knees pointing back and tops of your feet resting on the ground - Keep your back straight and engage your core - If comfortable, gently lean back onto your hands for support - Hold the position, feeling the stretch along the front of both thigh

Full Body Conditioning Circuit (3 Rounds)

Conditioning Circuit (3 Rounds)