Equipment you’ll need: two mini exercise bands; a TRX suspension trainer; a stability ball; a 10-pound weight.
Mini Band Side Step Place a mini exercise band around your ankles and a second one just below your knees. Get into a squat position (chest lifted, glutes back, knees behind toes). Holding the squat the entire time, take 10 very wide steps to the right. Then repeat, stepping to the left. (If you’re short on space, side step to the left, then back to the right, 20 times.)
Stability Ball Hip Bridge (Beginner) Lie on your back with your hands at your sides. Place the soles of your feet on a stability ball and bend your knees to a 90-degree angle. Lift your glutes off the ground and contract. Maintain contraction and lengthen your legs (rolling the ball away from your body). Roll it back, bringing your heels back towards your glutes, again maintaining contraction. Next lower your hips and return to the starting position. Repeat for 10 reps.
Stability Ball Hip Bridge (Advanced) Lie on your back with your hands at your sides. Place the soles of your feet on a stability ball and bend your knees to a 90-degree angle. Remove your left foot from the ball and raise your left leg straight in the air. Lift your glutes off the ground and contract. Maintain contraction and lengthen your right leg (rolling the ball away from your body). Roll it back, bringing your right heel back towards your glutes, again maintaining contraction. Lower the glutes and return to the starting position. Do 10 reps. Switch legs and repeat.
Single-Leg Deadlift Hold a 10-pound weight in your right hand and place your left hand on a stable surface, such as a table or railing. Lift your chest, roll your shoulders down and back, and pull your abdominals tight. Raise your left leg straight behind you and slowly hinge forward, lowering your torso at the waist until the weight almost touches the ground (keep the weight close to your right leg throughout the movement to protect your back). Slowly return to standing, keeping the weight close to your right leg, maintaining a natural curve in your spine, with your abdominals tight and your head in a neutral position. Do 10-20 reps. Switch legs and repeat.
Jump Squat Holding both handles of the TRX firmly, lean back and lower yourself into a deep squat, with your glutes almost touching the ground. Explode out of the position with a powerful jump. Try to land softly, toe to heel, back down into a deep squat. Do 10-20 reps.
Pistol Squat Holding both handles of the TRX, lean back and raise your right leg a few inches off the ground straight in front of you. Keeping it raised, slowly lower into a squat on your left leg. Once at the bottom of the squat, use your glutes and hamstring muscles to bring you back to standing. Do 10 reps. Switch legs and repeat.
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