Hey, happy Tuesday!
Just like yesterday, I have another workout for you. These are four warm-up exercises that you can do for your legs and hips with the use of resistance band which was done by Coach Brian.
Check out the article and video below!
If you missed Monday’s workout, you can check it out here.
~ Rick Kaselj, MS
Band Exercise Warm-Up for Legs & Hips
CLICK HERE to watch the YouTube video.
#1 – Lateral Step
Use a simple resistance band and wrap it around your ankles. We are traveling laterally in a quarter squat position. With feet parallel, tilt points straight ahead, back flat, and shoulders pulled back, and you are traveling sideways in a straight line. If you have a difficulty walking in a straight line, put out a jump rope or a line of some sort that you can trace with your feet. Keep your feet parallel as you step out. Try not to drive that back foot. Do 10 steps out, relax a couple of seconds, then 10 steps back in.
#2 – Zigzag Step
This exercise is also referred to as a 45 degree step. With your feet together, step out in a 45 degree angle, making sure the feet stay parallel the entire time. With your feet at 45 degrees and remaining in a quarter squat position, zigzag your way forward in a straight line. One you hit ten steps, go backwards. As you travel backwards, place more emphasis on keeping your feet parallel, as people have a tendency to twist the legs out or in.
#3 – Tip-toes Stance
Once again we are moving laterally, but upright this time. On tip-toes, stand with your legs straight, hands on the hips and your shoulder blades back. Take smaller steps this time, but make sure you follow a straight line. Do ten steps out and ten steps back in.
#4 – Penguin Steps
Face forward with your feet wide and parallel. Have enough tension on the band to ensure we get the most out of this exercise. Do ten steps per side, small steps keeping tension on the band. Once you hit the number of repetitions, go backwards and do the same movement. Always make sure that your feet stay parallel.
If you are looking for a complete strength and conditioning program for guys hitting 40 and above, then click here to check out the 40 STRONG program.