- Loop band above knees, stand feet shoulder width.
- Squat down, knees pushed outward against band.
- Explode upward into jump, land softly and reset.
- Loop band above knees, lie on back knees bent.
- Lift hips into bridge, hold top position.
- Pulse knees outward against band, controlling tension.
- Loop band above knees, lie on side legs straight.
- Lift top leg upward without rotating hips.
- Lower slowly, keeping tension on band.
- Loop band around feet, hold high plank.
- Extend one leg back, squeezing glute at top.
- Lower slowly and repeat before switching sides.
