You can play your own music while playing these videos! The way to do it is to mute the video, then pull up any music app and play. When you switch back to the video, as long as it stays muted, you can get the audio from one source and video from the other.
Alternatively, just play the video as-is and it will have audio cues for you instead. This holds true for all future videos in this guide.
1a. Clam Opener
- Wrap the resistance band just over your knees.
- Lay on your leg side with your knees bent and your feet together.
- Open your knees apart as widely as possible while squeezing the glute muscles in your right leg as tightly as possible.
- Slowly allow the knee to come down so that they’re together again on the floor, and repeat the movement.
1b. Glute Bridge w/Band Flutter
- Lift your hips off the ground while keeping your toes pointed forward.
- Open and close your knees together. When closing your knees, leave some tension in the band (don’t close your legs all the way so the band doesn’t get loose).
- Try to keep your hips as centered as possible without dipping from side to side. Don’t let your hips drop.
Note: Try and keep your hips as high as possible while doing this move.
1c. Fire Hydrant
- Wrap a resistance band around your thighs just above your knees.
- Get into a Table-Top position with your knees and hands on the floor.
- Keeping your knee bent, raise one leg laterally off the floor.
Note: *Can do this with or without the resistance band.
1d. Lateral Leg Raise
- Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot flexed.
- When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
- Repeat the movement while making sure your foot stays flexed.
- Lay on your side with your head resting in your hand.From here, lift your leg up while keeping your foot and toes pointed downwards.
- When returning your foot to the starting position, make sure to leave tension in the band (don’t come low enough with your leg that the band becomes loose).
- Repeat the movement while making sure your foot stays pointed downwards.