Banded Deadlift
Place loop band around both legs, just above the knees. Move through “hip hinge”. Stick your but out first then begin bending over and sliding PVC down the front of your legs. As you are sliding down, drive your knees out & keep your big toes on the floor. Stop at mid shin.
On the way up, lift your butt and chest at the same time.
Don’t allow your knees to pitch forward on the way down or up.
Gaze should be at the ground at the bottom position and straight ahead at the top position.
Perform 10-15 reps, 3-5 sets, 2-3x/wk
12
views
High Plank Slider Walk
Get in to strong high plank position. With middle fingers turned out for wrist comfort start walking your hangs forward up to 10 steps. Don’t let your feet/hips sway from side to side. Walk the 10 steps back to the start.
Work up to 3-5 steps.
2
views
High Plank Slider “Handstand”
Place feet on one or 2 sliders. Get into a strong pushed away high plank. Drop head between shoulders / arms as you pull your feet toward your hands in a “plank” position. Keep your knees straight and don’t strain.
Start with 5 sets of 5 and work way up to 3 sets of 10
3
views
Low Plank Body Saw
Get in low plank. Palms flat, on forearms & elbows. Elbows tucked in. Start out through a small motion push away from the ground then pull your body up back to start position.
Start with 5 sets of 5 and smaller range
Progress to 3 sets of 10 with larger range
6
views
High Plank Slider Hip Abduction/Adduction
Hold strong high plank position. Chest push away from ground maximally. Keep shoulders, back, and hips in a straight line.
Open feet apart on the sliders and pull them back together. Don’t let your hips say when your legs are open.
3 sets of 10
4
views
Slider Hamstring Curls Double Out / Single Back
Scaled down version of Double \ Dub Slider HS Curl
Lie o back with heels in center of sliders. Lift butt off ground halfway. Slide both heels out together until your knees are straight & toes are pulled back & pointing to sky. Pull one heel back all the way to the butt, then the other.
1 rep = Double out Left/Right + Double out R/L
Start with 3 sets of 10
6
views
Slider Hamstring Curls Double/Dub
Lie in your back with heels in the middle of your sliders. Lift rear end up half way. Slide both greet out until knees are straight and toes are pointed straight up. Keeping butt just off the ground. Pull both heels back to full knee flexion.
Start with 5 sets of 5 or 3 sets of 10 depending on strength level. May need to scale down by doing double out single back version. See alternate video.
13
views
Banded Glute Bridge
Lie flat with loop above your knees. Push knees apart getting a good amount of tension on your band. Lift buns up and squeeze. Don’t overextend / lift butt too high.
Start with 3 sets of 10
Progress 4 sets of 15
4
views
