Standing Calf Raise (Anchored)

  1. Insert RB anchor at bottom of door.
  2. Facing away, grab the RB handles, one in each hand, and stand with feet hip distance apart.
  3. Place hands above shoulders, elbows pointed downward. Stand tall and keep core engaged at all times.
  4. To start, take a deep breath, exhale and raise both heels off the floor as you point your toes.
  5. Inhale and slowly return to start position.
  6. Repeat for desired number of reps.
How to Video: https://youtu.be/-c39P9V64tU

Glute Kick Back (Anchored)

  1. Insert RB anchor at bottom of door.
  2. Facing door, wrap the ankle strap securely around R toe, and get down on all fours.
  3. Keep your abs tight, inhale and drive R knee in towards chest.
  4. Exhale and fully extend R leg back so that it’s parallel to the ground.
  5. Tip: Be sure to keep your core engaged throughout the entire movement.
  6. Repeat for desired number of reps then switch sides.

Standing Glute Press (Anchored)

  1. Insert anchor at bottom of door.
  2. Wrap the ankle strap securely around R ankle. Attach both ends of desired band combination to strap.
  3. Facing door, step away until slight tension is felt in band(s).
  4. Stand tall – core engaged. (Hands may be placed on door for support.)
  5. Begin with a deep breath – exhale and press R heel back and up with a straight leg.
  6. Inhale and return to start with control.
  7. Repeat for desired number of reps then switch sides.
How to Video: https://youtu.be/sKnoywExuk8

Lunge

  1. Grab both handles, then step in middle of the band with your R foot.
  2. Position both hands over shoulders and step back with L foot about 12” so that the L heel naturally lifts.
  3. Keep back straight and core tight.
  4. To start, take a deep breath and drop the back knee down to about 90 degrees until its a few inches from floor. Shoulders should continue to stay over the hips. Don’t lean forward.
  5. Exhale as you come back up to standing, pressing the R heel into the floor to engage the muscles on the back of the upper leg.
  6. Repeat for desired number of reps then switch sides.
How to Video: https://www.youtube.com/watch?v=U4JuVTLZl2I

Hamstring Curl (Anchored)

  1. Insert RB anchor near bottom of door.
  2. Wrap the ankle strap securely around your R ankle.
  3. Facing away from door, lie down with elbows resting on floor.
  4. Relax both legs, and keep knees together.
  5. To start, take a deep breath, exhale and drive your R heel up towards your glute.
  6. Squeeze your glute at the top of the movement then inhale and slowly lower your R foot down to start.
  7. Repeat for desired number of reps then switch sides.

Squat

  1. Place middle of RB underneath both feet, keeping your feet hip distance apart.
  2. Holding onto the handles, one in each hand, bring the hands above shoulders so elbows are pointed downward. Stand tall and engage your core.
  3. To start, inhale and push your butt back as if about to sit in a chair.
  4. Keep the chest lifted, the weight of your body on your heels, and the knees behind the toes to protect the knees.
  5. Exhale and press back up to start.
  6. Repeat for desired number of reps.
How to Video: https://www.youtube.com/watch?v=kc3ie_PjYBc

Standing Hamstring Curl

  1. Step into loop band; stand on L side of band with L foot.
  2. Place R side of band around R ankle.
  3. Stand tall – engage core; squeeze knees together.
  4. Begin with a deep breath – exhale and lift R heel toward R buttock.
  5. Inhale and return to start with control.
  6. Repeat for desired number of reps, switch to L ankle.