Workout 39 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. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat.
1c. Box Draw
- Wrap the resistance band around your calves or ankles.
- Get into a squat position with your knees bent and your feet shoulder-width apart.
- Staying low in squat position, take a step forward, then to the right, then behind you, and then diagonally behind you all with the same leg.
- Keep your core tight and your glute muscles squeezed as you complete the exercise.
- Repeat.
1d. Running Man
- Wrap the resistance band around your calves or ankles.
- Get into an athletic position with your feet shoulder-width apart, knees slightly bent and your hips dropped.
- Move your right foot backwards while staying slightly bent, and bring it back to the original position.
- Repeat this quickly, but feel the glute contraction every time you complete the movement.