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Back To basics
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Back to Basics Band Ideas
Here’s a list of 20 lower body activation exercises using an activation band
Glutes and Hips
- Banded Glute Bridges
- Banded Hip Thrusts
- Clamshells
- Side-Lying Hip Abductions
- Standing Lateral Leg Raises
- Quadruped Fire Hydrants
- Quadruped Donkey Kicks
- Seated Abductions (Seated Band Push-Outs)
- Banded Monster Walks (Forward/Backward)
- Banded Lateral Crab Walks
Quads and Hamstrings
- Banded Squats
- Banded Sumo Squats
- Banded Bulgarian Split Squats
- Banded Step-Ups
- Banded Hamstring Curls (Prone or Standing)
- Banded Deadlifts (Romanian Deadlifts)
Functional and Multi-Plane
- Banded Side Lunges
- Banded Reverse Lunges
- Banded Curtsy Lunges
- Banded Skater Hops (Lateral Bound with Band)
Lift Lean Basic Weights Workout
Notes will be added here
Lift Lean Back To Basics Kettlebells
Here are the notes ere are 21 kettlebell exercises for a 50:10 routine alternating between lower body, upper body, and core:
- Goblet Squat
- Kettlebell Deadlift to High Pull
- Russian Twist (with kettlebell)
- Reverse Lunge (holding kettlebell)
- Single-Arm Kettlebell Press
- Kettlebell Windmill
- Kettlebell Swing
- Bent-Over Row (single arm)
- Kettlebell Plank Drag
- Lateral Lunge (holding kettlebell)
- Single-Arm Kettlebell Push Press
- Kettlebell Sit-Up to Press
- Kettlebell Step-Up
- Kettlebell Clean (single arm)
- Kettlebell Side Plank Reach Through
- Sumo Deadlift with Kettlebell
- Alternating Kettlebell Upright Row
- Kettlebell Dead Bug Hold
- Bulgarian Split Squat (with kettlebell)
- Kettlebell Halo
- Kettlebell Plank Row
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