Resistance Mini Band Exercises

Resistance Mini Band Exercises +PDF

download a printable PDF version of exercise guide

Routine: 3-4 sets of 10-15 reps of each exercise (do this 2-3 days per week). Do the movements slowly, with full control of the body.

Some of the pictures are self-explanatory.

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Resistance Mini Band Exercises Routine

Ground Exercises

When your butts are on the ground, flatten your low back. In this case, you will engage your core muscles and will not do compensating movements.

Glute Raise

(On Back / Flat Feet) – Band Above Knee.

Push through your feet and lift your hips up until they align with the knees and shoulders, squeeze your glutes and pull your knees apart at the top. Pause, and come down.

Pull Aparts

Pull your knees apart.

Straight Leg Pull Aparts

Brace your core, lift your legs a little, pull your feet apart, bring your legs back down to the floor.

Straight Leg Raises

Lift your feet about a foot off the ground. Then raise one of your leg up as far as you can. Bring it back and change the leg.

Lying Knee Drive

Drive knee to chest.

Side Lying Raise

Lift your upper leg up in a controlled motion. Tip: do this exercise close to a wall. Keep your spine neutral. Spine, butts and heels are touching the wall.

Clams

Lift knee up in a controlled motion. Tip: get close to a wall so that your back, butts and heels touch the wall. Don’t arch your back.

Standing Exercises

As far as you can, don’t arch your back in kick exercises. Stand erect with your chest opened. Do exercises without compromising a good form and posture. After a kick movement pause and return to start.

Forward Kick

Knee slightly bent. Kick Forward in a controlled motion.

Side Kick

Knee slightly bent. Kick to Side in a controlled motion.

Back Kick

Knee slightly bent. Kick to Back in a controlled motion.

Placement Run

Drive knee up.

Squats

If you absolutely don’t have time, do squats. Mini bands on your knees won’t let you do this exercise incorrectly. Don’t flex (bend forward) your low back.

Hip Rotation

Place band around lower legs slightly above ankles. Stand erect with your feet hip-width apart and knees slightly bent.

Slowly bend, lift and rotate leg up and out alongside of body while balancing on opposite leg.  Return slowly to start position and repeat.

Walking Exercises

Walk in a controlled way. You can add bands to wrists during Walks.

Lateral Walks

Walk from side to side. Change direction.

Monster Walks

Walk Forward / Backward.

Bear Crawl

Walk Forward/Backward.

Bear Crawl Lateral

Walk laterally (from side to side) with hands and feet.

Walking Push-Up

Get into a push-up position. Straighten arms and position hands directly below shoulders with feet positioned hip-width apart and body straight.

Lift and reach one hand up and away from opposite hand, reposition hand on floor, bend arms and lower body toward the floor. Straighten arms while lifting and moving hand back under shoulder to start position, and repeat.

 

Plank Knee Thrusts

Get into a plank position with your shoulders stacked above your palms and your body in a straight line between the top of your head and your heels. Lift your right foot off the floor and drive your right knee straight forward to the inside of your right elbow. Return to start. Do the thrusts with the right leg, then repeat with the left leg.

Rotation

You can add a rotational component by driving your foot to the opposite armpit.