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Power Band Glutes!

33 min
 · 
6 exercises
Today is all about GLUTES. Get those bands ready for some friction; you'll certainly feel this one in the morning. Complete each superset with no rest between each exercise. You've got this! 
A
Resistance Band Side Steps
4 sets
20 reps
10 steps left and 10 steps right!
A
Air Squats
4 sets
12 reps
60 sec rest
Make these slow and controlled!
1:00 rest
B
Resistance Band Glute Bridges
4 sets
16 reps
Aim to spend at least 3 seconds per rep!
B
Jump Squats
4 sets
10 reps
60 sec rest
Get nice and low with these!
1:00 rest
C
Resistance Band Lying Leg Extensions
4 sets
20 reps
10 reps per leg per set!
C
Bodyweight Sumo Squats
4 sets
12 reps
60 sec rest
Aim to spend 4 seconds per rep. Control these!
Power Band Glutes!
33 min
 · 
6 exercises
Today is all about GLUTES. Get those bands ready for some friction; you'll certainly feel this one in the morning. Complete each superset with no rest between each exercise. You've got this! 
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Resistance Band Side Steps
A
4 sets
20 reps
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
10 steps left and 10 steps right!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps
  1. Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
  2. Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
  3. Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart. Bend your knees and bring yourself down into a squat until your thighs are parallel to the floor.
  2. Keep your chest up, your eyes focused straight ahead, and your core engaged. 
  3. Take mini, duck-like steps forwards and backwards for the designated number of reps.
  4. Quack quack.
Primary muscle group(s):
Glutes & Hip Flexors
  1. Lie on your right side on top of a yoga mat or other soft surface.
  2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
  3. Slowly lift the left leg into the air, keeping it straight during the exercise.
  4. Slowly lower your left leg. Complete the set then repeat with the other leg.
Air Squats
A
4 sets
12 reps
60 sec rest
Superset A • Set 1 of 4
Rest before next set
Get ready
321GO
Make these slow and controlled!
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
  2. Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
  3. On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Rest
0:00
next up
Superset B - Resistance Band Glute Bridges, Jump Squats
Next
Resistance Band Glute Bridges
B
4 sets
16 reps
Superset B • Set 1 of 4
Rest before next set
Get ready
321GO
Aim to spend at least 3 seconds per rep!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Quadriceps
  1. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
  2. Place a resistance band across your hips and pin it down to the ground using your hands at either side.
  3. Raise your hips upwards until a straight line is formed from your knees to your shoulders.
  4. Hold this extended position for 1 second before slowly lowering your hips down to the starting position.

Do not perform if you suffer from hypertension.

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
  1. Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
  2. Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
  3. Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
  4. Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Jump Squats
B
4 sets
10 reps
60 sec rest
Superset B • Set 1 of 4
Rest before next set
Get ready
321GO
Get nice and low with these!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs, Glutes & Hip Flexors
  1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
  2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
  3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Rest
0:00
next up
Superset C - Resistance Band Lying Leg Extensions, Bodyweight Sumo Squats
Next
Resistance Band Lying Leg Extensions
C
4 sets
20 reps
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
10 reps per leg per set!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves
  1. Lay down on an exercise mat with your feet flat on the floor and your knees pointing upwards bent at a 90 degree angle.
  2. Lift one knee towards your chest and, holding the resistance band in both hands, loop the centre around the base of your foot.
  3. Contract your glutes and extend your leg outwards at 45 degree angle until your knee is almost straight.
  4. Hold this extended position for 1 second before allowing your leg to be pulled back into its starting position.

Do not perform if you suffer from hypertension.

Primary muscle group(s):
Glutes & Hip Flexors
  1. Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
  2. Brace your core and maintain a flat back as you kick your left leg back and up.
  3. Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.
Bodyweight Sumo Squats
C
4 sets
12 reps
60 sec rest
Superset C • Set 1 of 4
Rest before next set
Get ready
321GO
Aim to spend 4 seconds per rep. Control these!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
    1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
    2. Keeping your back straight, lower your body towards the ground by bending your knees.
    3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
    4. For a bonus, tense your glutes at the top of the movement.

 

 

 

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
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  • Mon, Jul 26
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