Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Banded Side to Side

  • Dig your heels in, keep your chest lifted and push your knees out resisting that band.

STEP 2

Side Travel

  • Band goes below the calves, stepping to the side, leading with the heel.

STEP 3

Squat Lift Side to Side Banded

  • Shoulder width squat, dig your heels in and drive out leading with your heel.

STEP 4

Hydrant

  • Band just above the knees. On hands and knees, drive knee out to the side.

STEP 5

Close Wide Squat (Keep Band On)

  • Start out in a hip width squat, step into a wide squat and step back to center and then the other side.

STEP 6

Donkey Kick

  • Band just above the knees, Knee stays at 90 degree angle, raise leg behind you.

STEP 7

Hip Thrust Banded

  • Dig your heels into the floor, drive your hips up, open knees at the top resisting the band, back in and then down.


<< Previous
Next WOD >>

Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.