Day 4

Get in the mood

Play some music! You can use your own playlist or pick any of my favorites.

Rb Standing Glute Kickbacks

• Slightly bend at the waist, and grip something for balance
• Put a slight bend in the leg that stays on the ground, and extend the working side straight backward in a sweeping motion

Rb Band Glute Bridge

• Lie down on the floor, with you back straight against the ground
• Place the resistance band around both thighs, so it rests just above your knees
• Press your knees out against the bands, and raise your hips towards the ceiling

Rb Leg Extensions

• Bring the band up around your knees
• Bend your waist and knees
• Support yourself with your hands in front of you, and take a step back until the band is tight
• Squeeze your quads to extend your legs, stretching the band
• Then, bend your knees again to the starting position

Rb Seated Hamstring Curl

• Place the band around your ankles and keep your feet together.
• Bend your knee to pull your heel back, stopping when you can’t pull any further
• Extend your knee to return to starting position

RB Calf Raise

• Feet shoulder width apart
• Kee abs tight and chest lifted
• Press back up through heels, squeezing glutes

Rest - 60 seconds