Mini-band circuit with Jen Fisher
I love mini-bands. They’re versatile, cheap and light to carry around. They can be incredibly useful if you know how to use them.
The reason we use a mini-band is to further increase demand of the hips. Specifically, the gluteus medius muscle.
I talk more about the glute medius and it’s role in lower body health in this article: Glute Activation For Athletes
If you don’t already own some, you can get order them from Amazon.
Why use a slide board?
The slide board can provide minimal impact on the knees and ankles. This can be a good option if your legs are already sore from a previous training session or if you’re recovering from an injury.
It’s also a great piece of equipment to train lateral movements like skaters and side lunges.
Here’s my client Jennifer performing a mini-band circuit that targets the hips, glutes, hamstrings, quads and core.
Skaters on a slideboard with mini-bands
If you don’t have a slideboard you can still perform skaters. I show you how here.
- As you can tell from the video above, Jenn is trying not to let her legs come in contact with each other. We try to avoid this because we want the hips to work throughout the movement.
- Keep a soft bend at the knees. To increase the intensity of the exercise you can squat lower and or use a stronger band.
Drop squats with mini-bands
This exercise is great to develop lower body power. It’s an explosive movement that will target the quads, hamstrings, glutes and hips.
- Place a mini-band above your ankles.
- When you are ready, drop into a squat position , pushing the bands outward.
- Stand up fast.
- Once you get to the top, don’t rest, simply continue into another squat. At the top position you don’t place your heels on the floor. You are simply on your toes. This enables you to quickly get into that squat position.
Slow shoulder taps with mini-bands
This exercise will target the hips, shoulders and abs.
Related: 4 Dynamic Planks
- Get on a push-up position with a band across your ankles.
- When you are ready, lift one arm and tap the opposite shoulder. Pause briefly.
- Then slowly return the hand back to the ground.
- It is crucial that you don’t let your hips and torso shift to one side while your hand is away from the ground.
- Slideboard Skaters– 30 seconds
- Drop Squats with Mini-Bands– 15 seconds
- Slow Shoulder Taps with Mini-Bands– 25 seconds
Rest 22 seconds between exercises and sets. Total Circuit duration is 6:26
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