Workout 27 from Habit Nest on Vimeo.
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.
Note: Try and keep your hips as high as possible while doing this move. Lateral Leg Raise w/ Flexed Foot.
1c. 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.
Note: Try and keep your hips as high as possible while doing this move. Lateral Leg Raise w/ Flexed Foot.
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.