Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Position your body into a side plank-right side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, right arm under your head. Begin by taking the left leg and abducting it (moving it away from the right leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before switching to the RIGHT.
Description: Position your body into a side plank-left side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, left arm under your head. Begin by taking the right leg and abducting it (moving it away from the left leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your left leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before switching to the RIGHT.
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your right leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your right leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before switching to the LEFT.
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your left leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES TWO MINI BANDS *
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your left leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
Take a moment to rest before switching to the RIGHT.
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your right leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
60 Second Break
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Position your body into a side plank-right side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, right arm under your head. Begin by taking the left leg and abducting it (moving it away from the right leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before switching to the RIGHT.
Description: Position your body into a side plank-left side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, left arm under your head. Begin by taking the right leg and abducting it (moving it away from the left leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your left leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before switching to the RIGHT.
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your right leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your right leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before switching to the LEFT.
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your left leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES TWO MINI BANDS *
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your left leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
Take a moment to rest before switching to the RIGHT.
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your right leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
60 Second Break
Prepare to start round 3!
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Position your body into a side plank-right side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, right arm under your head. Begin by taking the left leg and abducting it (moving it away from the right leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before switching to the RIGHT.
Description: Position your body into a side plank-left side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, left arm under your head. Begin by taking the right leg and abducting it (moving it away from the left leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your left leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before switching to the RIGHT.
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your right leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your right leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before switching to the LEFT.
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your left leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES TWO MINI BANDS *
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your left leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
Take a moment to rest before switching to the RIGHT.
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your right leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
60 Second Break
Prepare to start round 4!
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Position your body into a side plank-right side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, right arm under your head. Begin by taking the left leg and abducting it (moving it away from the right leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before switching to the RIGHT.
Description: Position your body into a side plank-left side-slight bend in the hips and knees, legs stacked and wrapped with the Mini band just above the knees, left arm under your head. Begin by taking the right leg and abducting it (moving it away from the left leg) while maintaining contact at your feet, squeeze at the top of the movement, return to the start position and repeat.
Coach’s Tip: This exercise will challenge your lower body and core as a stabilizer while working your glutes. To decrease the challenge, use a lighter resistant mini band or decrease your range of motion. To increase the challenge, use a higher resistance mini band, slow down or you’re your position momentarily at the top of the movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your left leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before switching to the RIGHT.
Description: Place the band securely just above your ankles; position your hands and feet on the floor in plank position; lift your right leg off the floor by extending the hip
Coach’s Tip: This whole body stabilization exercise activates the front and back of the core, torso and arms, as well as targeting the gluteus muscles. Maintain the stabilized (keep your body tight) all-fours start position, with the only movement coming from the leg being lifted. As the leg lifts, don’t allow the hips to turn or back to arch by keeping the core turned on. To make the exercise harder, use a stronger or multiple bands. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your right leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before switching to the LEFT.
Description: Position yourself in a quadruped position- hands under your shoulders and hips under your knees- with the mini band wrapped about half way up your thighs looking directly into the ground. Begin abducting your left leg about 45 degrees – moving it away from the center of your midline – once you have reached the desired range of motion return to the start and repeat.
Coach’s Tip: This exercise will challenge your core as a stabilizer while working your hip external rotators- your glutes. Always maintain a long spine by facing into the ground. To decrease the challenge, decrease your range of motion and to increase the challenge you can use a stronger mini band or increase the cadence.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES TWO MINI BANDS *
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your left leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
Take a moment to rest before switching to the RIGHT.
Description: Set up in standing position, feet approximately shoulder width apart, tall spine, core braced with one mini band wrapped above your knees and one wrapped below your knees. Begin by taking a step forward with your right leg until your thigh is approximately parallel to the ground then return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that uses your core and lower body as stabilizers while working your calves, quads, hamstrings and glutes. Keep your head in line with your spine and changing your cadence (speeding up) between each leg will increase the intensity and conversely slowing them down will decrease it. You may also use higher resistance mini bands to help increase the challenge.
