Weights: 10kg min, 5kg min
Day three is a classic glute focused Stronger class that uses a single heavy weight (10kg minimum), a set of medium-heavy weights (5kg minimum), a medium-heavy resistance band and the block.
No new movement patterns today as we focus on building strength through repeated movement and progressive overload. We begin with a set of heavy banded hip thrusts, layering in calf raises, banded knee abductions, half reps and a few rounds of pulses.
Once the glutes are warm we progress into our single leg work, beginning with rear foot elevated B stance RDLs, flowing on to layer in a slow scooter, rear knee tap, long lunge and more. We repeat this set on the second side before finishing class with a set of heavy sumo squats.
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
Up Next in FEATURING THE BAND
-
Full Body Stretch: Band
Using a resistance band (or towel), we move seamlessly through supine banded spinal roll-ups, inner thigh and hamstring stretches, and an IT band release to gently open the body.
From there, we remove the band to focus on the hips and groin, progressing into a supported Happy Baby. We close the ...
-
Lower Body Sculpt: Band + Ankle Weights
This lower body sculpt class predominantly targets the glutes and hamstrings, using a band and ankle weights to add extra resistance across five focused blocks of work.
We begin with banded crab walks, squats, and single-sided abductions to activate the glute medius and maximus, setting you up f...
-
Upper Body Sculpt: Band
This class is made up of five controlled, upper body focused sequences designed to build strength while improving mobility and joint stability through the shoulders, arms and upper back.
We begin with a banded prayer to tricep push up set, using the band to activate the triceps and deepen connec...
109 Comments