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EXERCISES

PROGRAM 1.1
Standing Step-Backs Standing Hip Internal/External Rotations

3 SETS OF 10 3 SETS OF 12

#BPBANDEDSTEPBACKS #BPBANDEDHIPROTATIONS

With the band above ankles, stand with your feet staggered. Then, keeping
your front knee bent lift the back foot and step backwards extending the
leg. Keep a slight anterior tilt of the hips.
With band around top of ankles and heels of foot, raise up on to balls of
feet. Feet are about hips width apart. (Tighter the band the closer the feet
together. Lighter the band the feet may need to be further apart to create
enough tension). Make sure you have a chair, bench, or wall to hold on
to. Then with a slight forward fold, rotate the heels of your feet inward to
outward. Be conscious of ROM. You should be able to see the muscles
around the hip rotating.

Lateral Squat Walks Frog Thrusts

3 SETS OF 12 / each leg 3-4 SETS OF 10

#BPLATERALSQUATWALKS #BPFROGTHRUSTS

Great way to strengthen the hip abductors, improve hip and knee joint
stability and last but not least fire up the gluteus medius. With band above
or below the knee, stand in a half squat position. Keeping majority of your
weight in planted leg, lift the opposite foot and step sideways.
Feet should stay far enough apart throughout the entire movement
to keep tension in the band. (Treadmill is optional).
With band placed above knees, lay on the floor in a glute bridge position.
Place the bottoms of your feet together and pull your heels close towards
the glutes. From the ground, thrust the hips upward externally rotating the
hips. Squeeze the glutes as tight as possible at the top then lower down to
starting position. Repeat this movement.

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 Copyright © 2016 #BPFITNESS
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Kneeling Long Band Hip Thrusts
3-4 SETS OF 10-12
#BPKNEELINGBANDEDHIPTHRUSTS
With padding under knees get into a kneeling position sitting on your heels.
Band is placed around hip flexors and attached to a steady stationary
object. (I like to use the bench press, squat rack, weight rack or even under
leg of couch). If you are using a couch, loop one end of the band around the
leg of the couch and sit inside the band with band around hips. Thrust hips
forward coming into vertical alignment of the hips and knees.
Return glutes to heels.
Bench Side Lying Abduction
3 SETS OF 10
#BPBENCHSIDELYINGABDUCTIONS
With band above or below knee, place one hip towards the edge of the
bench. Your torso should be in a slight forward lean with both hands holding
on to each side of the bench. Legs are stacked and bent at a 45 degree
angle. Lift the top leg to contract the glute (Gluteus medius and upper
Glute Max). Lower top leg to stationary bottom leg.
Bench Prone Leg Lifts
3 SETS OF 8
#BPBENCHPRONELEGLIFTS
Similar positioning to Bench Prone Side Steps. This exercise also requires
your hips to be at the end of the bench and hands on the floor or bench
Firmly plant one foot (ball of foot) into ground while lifting opposite leg
vertically to create tension in the band. Hold at greatest level of tension in
the band and squeeze the glute of the working leg. Lower lifted leg to meet
opposite leg on floor. Repeat this ROM with bottom leg. Repeat this ROM.
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Single Leg Hip Bridge
3 SETS OF 12
#BPSINGLELEGHIPBRIDGE
(BOSU Ball is optional). With the band placed above knees, lay on the floor
in a glute bridge position. Raise one leg off the floor with your hips slightly
posterior tilted. Drive the lifted legs knee towards the chest/ceiling while
lifting both hips off the floor. Focus on contracting the stationary legs glute.
When doing this exercise I also like to focus on driving the knees away from
each other at the top of the bridge to help better engage the planted
legs glute. Return both hips to floor. Repeat this ROM.
Bench Prone Lateral Side Steps
3 SETS OF 12
#BPBENCHPRONELATERALSIDESTEPS
Lay with your stomach on the bench and the band above your ankles. Hips
should be at the end of the bench. Feet together to start the drill. Hands can
placed on the floor depending on your height. While keeping one foot (ball
of foot) firmly planted into ground, move the opposite leg laterally to create
tension in the band. Tap the floor at the greatest tension with the moving
leg. Return feet together with control.
Bench Fire Hydrants
3 SETS OF 8-10 / each leg
#BPBENCHFIREHYDRANTS
Band is placed below knee. Get into Table Top Position (all fours). Hands
are placed on bench and both feet on floor (Home uses chair, couch). You
should be on the balls of your feet. While keeping one foot firmly planted,
lift the opposite leg up to a 90 degree angle (the level of resistance in your
band will determine whether you will be able to hit the 90 degree angle).
Both knees stay bent throughout the entire ROM. Squeeze glute of moving
leg at top of lift. Lower moving leg down to meet stationary leg.
Repeat this ROM
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PROGRAM 1.2
Prone Ball Banded Leg Lifts
3 SETS OF 8
With band above ankles, lay with your stomach on the ball. Your hands are
to be on the floor in front of the ball. Legs are straight and feet (up on balls
of feet) planted in ground. While keeping one leg stationary, lift the opposite
leg upwards towards the ceiling. (You should be feeling a major glute
contraction). Lower moving leg to meet stationary leg. If you do not have
access to a ball, this exercise can be performed laying with
your stomach on a bench or chair. Repeat this ROM.
Lateral Squat to Reverse Kick- Backs
3 SETS OF 8
Band can be placed above ankles, under or above knee (depends on the
bands level of resistance). (My personal preference is above the ankle).
Stand with feet a few inches apart. One leg is stationary throughout the
entire drill. Lift the opposite leg to step into a lateral squat. From the lateral
squat position, lift the moving leg backwards off the floor as your hips begin
to rise into a standing position. Squeeze the glutes in the backwards kick
back and return leg to squat position. From here retract the moving leg back
to meet the stationary leg in starting stance. Repeat this ROM.
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Standing Kick Backs
3 SETS OF 8 / each leg
To start this exercise place feet next to each other. One leg is stationary
throughout the entire movement. Externally (outwards) rotate the foot of
the stationary leg about 25 degrees. Now, externally (outwards) rotate the
opposite moving foot about 45 degrees. (When you look down your heels
should be directed towards one another). Lift the moving leg (back leg) up
as high as your band will allow in a staggered backwards direction. Squeeze
the glutes of the moving leg at the top of the backward movement.
Lower moving leg back to starting position (floor).
**Optional** Follow with Glute Pulses!!
Floor Side Lying Clam Openers (Clamshells)
3 SETS OF 8 / each leg
#BPFLOORCLAMOPENERS
Band is placed above knee or below. This exercise is so named due to the
way the leg movement resembles that of an opening and closing clamshell.
Lie on your side with your knees and hips bent. Stack feet on top of each
other with a slight forward lean of the torso. Raise your stacked feet off
the floor. From here, begin to lift the top leg (think of spreading your knees
apart). Squeeze at the top of the lift and return top leg to bottom leg.
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Floor Bridge Hip Abductions
3 SETS OF 8 / each leg
#BPFLOORBRIDGEHIPABDUCTION
With the band placed above knee get into a glute floor bridge. Place your
feet together followed by raising hips into a fully extended bridge. Hold this
position of keeping the hips up. Now with one leg firmly planted extend the
opposite leg forward to create a straight leg. (Knees should still be touching
and in alignment with one another). From here move the straight extended
leg (outwards) away from the stationary leg. Again, you are still in an isomet-
ric bridge hold. Repeat moving the extended leg abductions for all reps. Do
not lower hips down to floor until you have completed all reps.
Floor Prone Hip External Rotations (4)
3 SETS OF 8 / each leg
#BPPRONEHIPEXTERNALROTATION
Band will be placed above knee. I included the number 4 as a visual aid
to help you better get into position. When laying on your stomach on the
floor, your legs should create a number 4. Lay with one leg fully extended
(straight) while the opposite leg is bent at a 90 degree angle on top of the
straight leg. Lift the bent knee a few inches off the floor or until you can feel
the glute firing. Lower down to the floor and repeat this ROM for all reps.
Sumo Squat Walks with X-Band
3 SETS OF 8
#BPBANDEDXWALKS
Stand shoulder width apart. Place Long band under arches of feet and
criss-cross holding the band. Squat down into a half or full squat position.
One leg steps laterally while the other leg follows in suit. Stay in squatting
position throughout the entire movement. Repeat this ROM walking in the
opposite direction to target the opposite glute.
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Squat Walks
3 SETS OF 16
#BPSQUATWALKS
*Optional: Hold Dumbbell or Kettle bell
Band is placed under knees. Stand in a wide squat stance. While keeping
majority of your body weight in one leg, pivot on that same leg/foot while
stepping forward with the opposite leg/foot. As I am stepping forward I like
to slightly rotate both my knees outward to target the gluteus medius. Stay
in a low squat position throughout the entire ROM. As you walk forward you
will be alternating pivoting feet.
Squatting Hip Abductions
3-4 SETS OF 10
#BPSQUATTINGHIPABDUCTIONS
With the band under knee or above knee (depends on the level of resis-
tance of your band), stand with your feet shoulder width apart. Lower down
into a squat position. HOLD! From here move your knees away from and
towards one another creating an abduction of the knees. Stay in a squat
position throughout the entire hip abduction.
Prone Bench Hip External/Internal Rotation
3 SETS OF 12
#BPBENCHBANDEDHIPROTATIONS
This exercise has the same ROM as the standing Hip Ext/Int. Rotation. Band
is placed around top of ankle and around heel of shoe. In this exercise your
will be in prone position with hips at the end of bench (Home uses chair,
couch, ball or low bed). With your legs fully extended, plant the balls of your
feet into the ground. Heels should be slightly rotated in towards each other
(External rotation of the hips). From here rotate the heels outward/away
from one another (Internally rotating the hips). Repeat this ROM.