Banded Crab Walks

Banded crab walks are a lateral stepping exercise done with a resistance band around your thighs. Stepping side to side against the band activates and strengthens the glutes, hips, and outer thighs while improving hip stability and control How to Perform - Place a resistance band around your legs, just above your knees - Stand with feet hip-width apart and lower into a slight squat - Step sideways with one foot, then follow with the other, keeping tension on the band - Continue stepping side to side for reps, maintaining a squat position and engaged core

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

Around The Worlds

The resistance band around the world exercise is an upper body workout/activation that targets the shoulders, chest, and upper back How to Perform - Grab your resistant band and hold with a wide grip - Rotate your arms around your body slowly

Pull Up

Setup - Grab the bar with both hands using an overhand grip. Your hands should be shoulder width apart - Hang with your arms fully extended letting your body hang freely. Legs should be straight or crossed Movement - Pull your elbows down and back as you bring your chin to the bar, squeezing your shoulder blades together - As you pull up your body should remain straight and controlled. Your chest should move towards the bar, and your elbows should travel along your sides - Slowly lower your body back down with your elbows fully extending back to the starting position

Resistance Band Donkey Kicks

Banded Donkey Kicks are a glute exercise where a resistance band is placed around the thighs while you kick one leg back and up on all fours. This movement targets the glutes, improves hip stability, and builds lower body strength How to Perform -Place a resistance band around your legs, just above your knees -Get on all fours with hands under shoulders and knees under hips -Keeping your knee bent at 90 degrees, press one leg back and upward, driving your heel toward the ceiling -Squeeze your glutes at the top, then slowly return to the starting position -Repeat for reps/seconds, then switch legs

Dumbbell Goblet Squat

Setup - Stand with your feet shoulder width apart with your toes slightly pointed outwards - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting position

Banded Rear Delt Fly

Rear Delt Activation with a resistance band targets the muscles at the back of your shoulders. Using the band, you perform controlled movements that help improve shoulder stability, posture, and upper back strength How to Perform - Hold the resistance band with both hands - Pull the band towards your chest while squeezing your shoulder blades together

Seated Banded Abductors

Setup - Sit on the floor, knees bent at 90° - Place a resistance band around your thighs, just above the knees Keep your back straight and core engaged Movement - Push your knees outward against the resistance of the band - Focus on squeezing the glutes as you move - Slowly bring your knees back together under control, resisting the band

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

Standing Weighted Kickbacks

Setup - Secure ankle weights around both ankles - Stand tall with your feet about hip width apart. Place your hands on your hips for balance or hold onto something - Engage your core and keep your chest lifted Movement - Slowly lift one leg straight behind you while keeping the knee straight and the foot flexed - The movement should be controlled and driven by your glute, not by swinging your leg - As you kick your leg back, focus on squeezing the glutes of the leg that is moving. Try not to arch your lower back, keep your spine neutral - Slowly lower your leg back down to the starting position while maintaining control

Smith Machine RDL

Setup - Set the Smith Machine bar at about mid-thigh height Movement - Grip the bar at shoulder width apart either using overhand or mixed grip - Position your feet to be shoulder width apart, shoulders pulled back and your core engaged before you begin - Hinge back with a slight bend in your knees, pushing all the weight through your heels. - Lowering the barbell until you feel the stretch in your glutes and hamstrings - Push through your heels and push your hips forward to return to the starting position

Dumbbell Curl to Press

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the dumbbells toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the dumbbells above your head to full extension - Reverse the movement by lowering the dumbbells back to shoulders and reversing the bicep curl to bring yourself back to the starting position

Banded Curl to Press

Setup - Stand with your feet hip width apart - Hold the band using each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the band toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the band above your head to full extension - Reverse the movement by lowering the band back to shoulders and reversing the bicep curl to bring yourself back to the starting position

Dumbbell Push Press

Setup - Stand with your feet shoulder width apart, toes pointing slightly outward - Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Your elbows should be slightly in front of the dumbbells, and your forearms perpendicular to the floor - Engage your core and keep your chest up Movement - Perform a squat by bending your knees and lowering your hips with the dumbbells hovering above your shoulders - Push the weight through your heels as you explode to the top and push the dumbbells upwards into a press - At the top of the movement your arms should be fully extended with the dumbbells over your head - Lower the dumbbells back down to shoulder height and repeat

Seated Dumbbell Shoulder Press

Setup - Sit on a bench or hard surface - Have your feet flat on the ground with your back straight Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angle

Hack Squat

Setup - Position yourself in the hack squat machine, with your back flat against the backrest and shoulders under the padded supports - Place your feet shoulder-width apart on the platform, slightly angled outward Movement - Slowly bend your knees and lower your body until your thighs are at least parallel to the platform - Keep your chest up and core engaged throughout the movement - Push through your heels, extending your knees and driving the weight back up to the starting position

Lying Banded Hip Thrust With Abductor

Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the band

Machine Row

- Sit on the machine with your chest against the pad (if applicable), feet flat on the footrest. Adjust the seat height so your arms can fully extend without locking out - Grab the handles with a neutral or overhand grip, depending on the machine Movement - Pull the handles toward your torso by driving your elbows straight back, squeezing your shoulder blades together at the peak of the movement - Slowly extend your arms back to the starting position with control, maintaining tension in your back muscles

Donkey Kicks

Set Up - Begin on all fours with hands directly under your shoulders and knees under your hips Movement - Keeping your knee bent at a 90 degree angle, lift one leg behind you, pressing your foot towards the ceiling - Squeeze your glutes as you raise your leg and extend it until your thigh is parallel to ground - Lower the leg back to the starting position

Bodyweight Bulgarian Split Squats

Setup - Stand a couple of feet in front of a bench, chair, or sturdy surface - Place the top of your back foot on the bench behind you Movement - Slowly bend your front knee, lowering your back knee toward the floor - Keep your chest upright and core engaged - Aim for your front thigh to be roughly parallel to the floor, or as far as your mobility allows - Press through the front heel to stand back up to the starting position