MOVE // Booty band floor work

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A very simple series of workouts with the booty bands from The Xbands will help you engage your glutes before you strength train. This set takes less than 30 minutes and perfect to do at home. I like to do them while watching TV or in between turns while playing board games with the kids. Use GOFITJO coupon code upon check out at www.thexbands.com

4 sets of 20 reps on each leg of straight leg donkey kicks, bent leg donkey kicks, and 4 sets of 20 glute bridges.  Add 4 sets of air squats with the bands above your knees for extra credit!

Straight leg donkey kicks -For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control. 

Straight leg donkey kicks -For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control. 

Bent leg donkey kicks - For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control.

Bent leg donkey kicks - For the donkey kicks place the band above your knees, straighten one leg and lift up squeezing your glute, lower down with control.

Glute bridges  - place bands above the knees and squeeze your quads outwards to engage your abductors and thrust your hips upwards slowly and controlled, keeping your glutes engaged. (You should feel this burning right under your seat)

Glute bridges  - place bands above the knees and squeeze your quads outwards to engage your abductors and thrust your hips upwards slowly and controlled, keeping your glutes engaged. (You should feel this burning right under your seat)

Joanne E

I’m a mother of two beautiful daughters and married to a man who completes me. I started my fitness journey as a way to heal my soul and launched my blog in hopes to continue to inspire and empower women to use fitness as a tool to heal depression and find their self worth. I strongly believe that each woman deserves to be in love with herself just as much as her man does. I have an obsession with reusable water bottles, I enjoy action movies, and I’m in love with burpees.

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