-
30min Lower Body 12
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Tempo Front Squat
A2. B Stance RDL
A3. Glute Bridge
B. Side Plank Clamshell -
28min Lower Body Athletic 3
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Good Mornings
A2. Cossack Squat
A3. Kneel to Squat
B1. Lateral Resisted Skaters
B2. Standing Cable Adductions -
26min Lower Body Athletic 2
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Front Squat
A2. Jump Squats
B1. Single Leg Hamstring Curl
B2. High Plank with Resisted High Knee -
30min Lower Body Athletic 1
Playlist:
https://open.spotify.com/playlist/5E1CEjx83BbmYiBjUFq0I8?si=ebf73c4223904e8aEquipment Needed:
- Band Bar (optional)
- Resistance Bands
- Door AnchorWorkout:
A1. Zercher Squat
A2. Resisted Band Backward Jump Squats
A3. Lateral Banded Lunge to Knee Drive
A4. Reverse Crunches -
30min Lower Body 11
Playlist:
https://open.spotify.com/playlist/1UKsOngGadR2IdmcShyBTs?si=89f2c8c074914f1fEquipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Alternating Curtsey Lunge
B1. Sumo Squat
B2. Glute Bridge March
C1. Standing Calf Raises
C2. Pogo Jumps -
40min Lower Body 10
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/RiserWorkout:
A1. Back Squat
A2. Single Leg Deadlift
B1. Front Loaded Split Squat
B2. Bodyweight Split Squat
C1. Elevated Single Leg Glute Bridge
C2. Copenhagen Plank -
31min Lower Body 9
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Zercher Squat
A2. RDL with Pause
B1. Alternating Pulled Forward Reverse Lunge
B2. Kneeling Hip Thrust
B3. Nordic Curl -
37min Lower Body 8
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. RDL
A2. Walking Lunge
B. Split Squat
C1. Glute Bridge
C2. Side Plank Clamshells -
32min Lower Body 7
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Suitcase Squats
A2. RDL
A3. Lateral Lunge
B1. Wall Sit
B2. Kneeling Hip Thrust -
43min Lower Body 6
Equipment Needed:
- Band Bar
- Resistance Band
- Bench/RiserWorkout:
A1. Front Squat
A2. Step Up
B1. RDL
B2. Single Leg Deadlift to Reverse Lunge
C1. Frog Pumps
C2. Single Leg Glute Bridge -
43min Lower Body 5
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel (optional)Workout:
A1. B Stance RDL
A2. Split Squat
A3. Standing Glute Kickback
B1. Hamstring Curl
B2. Glute Bridge Slide Outs -
38min Lower Body 4
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Banded Lateral Walk
A2. Sumo Squat
A3. Kneel to Stand
B1. RDL
B2. Alternating Curtsey Lunge
C1. Glute Bridge
C2. Hamstring Walkout
C3. Glute Bridge March -
40min Legs & Core
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. B Stance RDL
A2. Pendulum Lunges
A3. Jump Lunge Variation
B1. Glute Bridge Pulses
B2. Banded Russian Twists
B3. Leg Lifts -
40min Glutes Focused 4
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench (optional)Workout:
A1. Banded Abductors
A2. Sumo Squat
B1. Reverse Lunges
C1. Hip Thrust
C2. Single Leg Elevated Glute Bridge
D1. Reverse Hyperextensions -
35min Lower Body 3
Equipment Needed:
- Band Bar
- Resistance Bands
- Slider/TowelWorkout:
A1. Zercher Squat
A2. B Stance RDL
A3. Lateral Lunge
B1. Side Plank Clamshell
B2. Hamstring Slide Outs -
35min Anterior Focused Lower Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser (optional)Workout:
A1. Heel Elevated Tempo Front Squat
A2. Heel Elevated Bodyweight Speed Squat
B1. Alternating Pistol Squat
B2. Kneeling Leg Extension
C1. Single Leg Raises
C2. Hollow Hold -
35min Glutes Focused 3
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Chair/StairsWorkout:
A1. Seated Abductions
A2. Back Squats
A3. Step Ups
A4. Standing Kickbacks -
37min Glutes Focused 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Lateral Walk
A2. Romanian Deadlift
B1. Split Squat
B2. Reverse Lunge to Curtsey Lunge
C1. Glute Bridge
C2. Frog Pumps -
10min Lower Body Burnout
Equipment Needed:
- The Band Bar (optional)
- Resistance Bands (optional)Workout:
A1. Squat
A2. Split Squat
A3. Curtsey Lunge
A4. Glute Bridge
A5. Plank -
30min Beginner Lower Body 2
Equipment Needed:
- The Band Bar
- Resistance Bands
- ChairWorkout:
A1. Sumo Squats
A2. Alternating Lateral Lunges
A3. Quad Burners
B1. Front Box Squat
B2. Single-Leg Box Squat
B3. 1/2 Kneeling Glute Kickback -
21min Lower Body 2
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Back Squat
A2. Reverse Lunge
A3. RDL
A4. Glute Bridge
A5. Hamstring Walkout
A6. Back Squat
A7. Reverse Lunge
A8. RDL
A9. Supermans
A10. Frog Pumps
A11. Back Squat
A12. Reverse Lunge
A13. RDL
A14. Clamshells -
10min Glute Burnout
*Note: Burnout videos have no warmup or cooldown!
Equipment Needed:
- Band Bar
- Resistance BandsWorkout:
A1. Glute Bridge
A2. Glute Bridge Pulses
A3. Single Leg Glute Bridge
A4. Tabletop Hip Extension
A5. Straight Leg Glute Kickbacks
A6. Donkey Kick Pulses -
45min Lower Body Posterior Chain
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel/SlidersWorkout:
A1. Single Leg Deadlift
A2. Deadlift
B1. Cable Good Morning
B2. Cable Back Squat
C1. Glute Bridge
C2. Hamstring Slide Outs
D1. Calf Raises -
50min Explosive Lower Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel or X Heavy Resistance BandWorkout
A1. Front Squats
A2. ISO Hold Squats
A3. Jump Squats
B1. Resisted Step Ups
B2. ISO Hold Lunge
B3. Static Lunge Jumps
C1. RDL with Hip Resistance
C2. Banded Sprints