Free Workouts

Band N' Body (Push N Squat)

This is an instructional video done by Bonham Line Movement for banded and bodyweight exercises that are for developing strength and endurance in your #core , #chest , #shoulders & #legs .

Plank Variation Core Burn

These three plank exercises ensure that your anterior, posterior and lateral core are all given attention. My recommendation is three rounds of these:

1. High Plank with Hip CAR (depending on core strength this should be done for 4 to 10 reps on each side)

2. Copenhagen Plank (30 seconds on each side...if just starting put your calf on the box and as you progress just put your foot on the box)

3. Reverse Plank with Paralettes (this can be done without paralettes but it puts your wrist into heavy extension without them...30 second hold and work up to 60 seconds)

Auxiliary Hip Routine

This hip Sequence that focuses on hamstrings, glutes and hip external rotators is a great workout closer before cooldown. Two rounds recommended on these:

1. Side Lying Clamshells (10-20 reps @ light to medium resistance with a mini band)

2. Single Leg Hip Thrusters (10-20 reps @ BW)

Some form of glute bridge or hip thrust is never a bad idea to close out a workout as long as you do not have any lumbar or pelvic instability. Hope this helps!!