Workout 37 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. Tabletop w/ Donkey Kick
- Get into a tabletop position with your hands and knees on the floor and your back comfortably straight.
- Raise one leg and straighten it out directly behind you while raising it as high as you possibly can. Make sure to feel the contraction in your glute muscles.
- Allow the leg to slowly return to the original position and repeat.
1c. 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.
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.