THE WARM-UP
Before you tackle the resistance moves, perform each of the following exercises for one minute to get your blood pumping and prep your muscles.
1 Hinge-to-Squat Stretch
Stand with your feet wider than shoulder-width apart. Lean forward from your hips and grab one foot with each hand. Bend your knees to lower into a deep squat, then once again lift your hips to return to the start. Continue, alternating your position while breathing deeply.
2 Squat with Twist
Begin in a low squat with your feet wide and your arms inside your knees. Place one hand on the ground and lift your opposite arm toward the ceiling, twisting through your waist to direct your eyeline to your raised hand. Lower your arm and return to the center, then repeat on the opposite side.
3 Resistance Band External Shoulder Rotation
Stand with your feet under your hips, holding a resistance band with both hands. Bend your arms to 90 degrees, keeping your elbows tight to your sides, then slowly rotate through your shoulders to stretch the band. Pause, then return to the start.
THE WORKOUT
How to Do It:
Do the following exercises as a circuit, performing the reps and sets as laid out and moving right from one move to the next. After the bicycle crunch, rest for 30 seconds, then repeat twice from the top.
Equipment:
A small looped resistance band or multiple bands of varying weights, a mat
Squat to Abduction
Reps: 20
Begin standing with your feet just wider than shoulder-width apart and a small looped band around your thighs or shins (not your knees). Bend your legs to squat, driving your knees out while keeping your chest tall. As you stand, raise one leg up and out to the side, squeezing your glutes at the top. Plant your foot, then squat again, performing the raise on the opposite side with each rep.
TIP: Watch that you don’t lean too far to the opposite side as you raise your leg. Engage your core to keep your torso tall.
Mini band push-up
Reps: as many as possible
Wrap the looped band around your triceps as shown, then get into a high plank position on the mat with your hands slightly wider than your shoulders. Bend your arms to lower your chest, pausing when you are an inch or two from the ground, then press through your palms to straighten your arms and return to the start.
hip thrust with Abduction
Reps: 15 to 30
Lie face-up on the floor with your knees bent, heels close to your butt on the ground, and the band looped around your thighs. Press your hips upward, squeezing your glutes as you lift. When your hips reach full extension, open your knees, pressing against the resistance of the band. Slowly bring your legs back together and lower your hips to return to the start.
bent-over row
Reps: 15 (each side)
Place the middle of a band under one foot and grab both ends with the hand on the same side. Step your opposite foot back a few inches and lean forward, pushing your hips behind you and bending both legs slightly. Row the band, flexing your arm and directing your elbow up and behind you. Pause when you feel engagement through the middle of your back, then slowly extend your arm.
banded lateral step
Reps: 10 (each direction)
Loop a band around your thighs and settle into a squat, keeping your chest high and your knees behind your toes. Stay in this low position as you take a large step out to the side, following with your other foot. Continue in this manner along your workout space, only standing once your set is through.
banded bicycle crunch
Reps: 20
Lie face-up on a mat with a small looped band around your feet. Place your hands lightly behind your head and lift your shoulders and legs from the ground. Alternate pulling one knee in toward your chest while extending the other leg. At the same time, rotate through your waist to direct your opposite elbow toward your knee. Continue, moving fluidly throughout your set.
TIP: Time your breath with every rotation: inhale when you are centered, and exhale as you rotate toward your knee.
