Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistance

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Weighted Fire Hydrant

Setup - Start by putting an ankle weight on one of your ankles - Begin getting on all fours. Your wrists should be directly under your shoulders, and your knees should be directly under your hips - Engage your core and make sure your back is flat Movement - Slowly lift your right leg out to the side, keeping the knee bent at a 90 degree angle. Focus on using your hip abductors and glutes to lift the leg - Lift leg until your thigh is parallel to the floor - Slowly return your knee back to the starting position with control

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Banded Upright Rows

Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting position

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Banded Rear Delt Flys

Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the muscles

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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

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Leg Raises

Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touch

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Bicycle Crunches

Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motion

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Leg Holds

Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straight

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Move on to next round!

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Leg Raises

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Bicycle Crunches

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Leg Holds

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