glute kickbacks<\/a>, Greenan\u2019s back foot extends outwards and into the air while the front foot provides a fixed base. This movement works the glutes and hip flexors. Second is the banded squat jump. \u201cKeep legs pushed outwards against the band\u2019s resistance,\u201d advised Greenan, for maximizing hip muscle activation. Not only does this movement improve your jumping ability by powering up the quads and glutes, but it also helps build explosive power. Be sure to brace your core and push through the feet and hips when making each leap.<\/p>\n\u201cBuilt by Becky\u201d adds abduction at the end of each hip thrust by pulling her knees apart at the top of the lift. With no machine or barbell in sight, you\u2019ll tax the glutes, quads, hamstrings, erector spinae, core, and\u00a0 abductor muscles during the process. Fourth-up, is the banded single leg RDL, working on balance and strengthening the lower body, while making sure to squeeze the glutes as you straighten the body back up.<\/p>\n
The penultimate movement combines two exercises as you start with a static squat and extend out into backward toe taps. As with all these exercises, feel free to build your confidence without the band, and add it in once you feel comfortable. Static squats are tougher than they look, because they keep the tension maintained, activating the core, quads, and glutes, while the rear toe taps place additional load on the hamstrings and obliques.<\/p>\n
For her finisher, Greenan rounds out her outdoor banded session with sway squats, a variation of the side lunge where lateral swaying movements require a bend of the knee and open the hips as the body shift from side to side, making for a perfect choice for cooling down.<\/p>\n
Depending on your own fitness level, you can adjust the intensity of the band or just use your bodyweight until you feel confident enough to move on to the band. You can also increase or decrease the number of sets to suit your ability, but however you practice this workout, try to make it challenging, and be sure to enjoy toning while on a time-crunch.<\/p>\n
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