Workout 26 from Habit Nest
GLUTE ACTIVATION WARMUP (30s Each)
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/ Leg Extension
- Lift your hips off the ground while keeping your toes pointed forward.
- From here extend one leg while squeezing your glutes. If you alternate legs, make sure to keep your glutes squeezed.
- Try to keep your hips as centered as possible without dipping from side to side. Don’t let your hips drop.

1c. Double Walk Out
- Wrap the resistance bands around your calves or ankles.
- Get into a squat position with your knees slightly bent and your feet shoulder-width apart.
- Staying low in squat position, take a step to the right while maintaining the low squat position.
- Step back to the original position, starting with your left leg.
- Repeat

1d. Lateral Leg Raise
w/ Foot Flexed
- 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.
w/ Toes Pointing down
- 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.

CIRCUIT 1 (60s Each)
1a. Mountain Climber
- Get in a push-up position with your hands directly underneath your shoulders.
- From here, jump or step your right foot as close to your right hand as possible.
- Ten immediately jump or step your left foot as close to your left hand as possible while shifting your right leg back.
- Keep alternating your legs as fast as you can.

1b. 3-Point Lunge
- Starting with your feet together and your abs pulled in, step into a lateral lunge, making sure your stabilizing foot is straight. Step back to center.
- Using the same leg, do a reverse lunge, and then step back to center.
- With the same leg, do a curtsy lunge, and then repeat the entire movement.

1c. 3-Point Lunge
- Starting with your feet together and your abs pulled in, step into a lateral lunge, making sure your stabilizing foot is straight. Step back to center.
- Using the same leg, do a reverse lunge, and then step back to center.
- With the same leg, do a curtsy lunge, and then repeat the entire movement.

1d. Boxing Jab
- Standing with the knees slightly bent, hold a light dumbbell in each hand.
- Pivot your feet to one side and jab.
- Come back to center, and then pivot your feet to the other side and jab with your other hand.
- Repeat the movement while continuously alternating.

CIRCUIT 2 (50s Each)
2a. The Heisman
- Jump or step onto your right foot and pull your left knee up towards your right shoulder as you jump.
- Then jump onto your left foot while bringing your right knee up towards your left shoulder.
- Repeat the movement until the set is complete.

2b. Pendulum Lunge
- Take a large step forward until your leg is making a 90 degree angle.
- Take the same foot that lunged forward and do a reverse-lunge.
*To challenge your balance, try keeping your leg lifted from the front lunge to the reverse lunge rather than stepping back to center.

2c. Ski Mogul
- Get into plank position with your feet together, jump both feet towards your right hand,
- Ten quickly jump your feet back to center position, and then jump your feet towards your left hand before jumping back to center position.
- Keep repeating the alternating jumps until the set is complete.

CIRCUIT 3 (40s Each)
3a. Lateral Lunge to Curtsy Lunge
- Stand with your feet together, step out on one side into a lateral lunge, keeping your other foot straight. Drop your butt as low as you can as if you’re sitting in a chair, making sure your knees don’t go past your toes in front of you.
- From here, step back to center, and with the same leg do a curtsy lunge take a big step back crossing it behind the stabilizer foot. Make sure to get your knee as close to the floor as possible!
- Repeat for the duration of the set, and then switch sides.

3b. Side Shuffle w/ Floor Tap
- Starting in squat position, shuffle to the right three times and tap the floor.
- Still staying low, shuffle three times to the left and tap the floor.

CIRCUIT 4 (30s Each)
4a. Jump Squat
- In a squat position with feet shoulder-width apart and your weight in your heels, jump of the floor.
- Jump, and land directly back in the squat position.
- Repeat the movement until the set is complete.

COOL DOWN (60s Each)
1b. Hamstring Stretch
- Lying on your back with one leg fully extended, bring the other leg up towards your chest while trying to keep your leg as straight as you can.
- From here, flex and point your toes towards the ceiling. Switch legs and repeat.

1a. Pigeon Stretch
- Sit with your right knee bent in front of you, and your left leg extended behind you. Pull your right heel in towards your left hip.
- Lean forward until you feel a deep stretch in your glutes and hips.

1c. Lat Stretch
- Inch your fingers up the wall until you feel a stretch on the side of your body in your lats.

1d. Runner’s Stretch
- Lunge forward with one leg at a 90 degree angle while your other foot remains straight behind you with the bottom of your foot facing the ceiling.
- Gently press through your hips. Lift your opposite arm up towards the ceiling.
- If you’re flexible enough, try lifting your foot and grabbing your toes.
