- Loop band above knees, lie on side legs straight.
- Lift top leg upward without rotating hips.
- Lower slowly, keeping tension on band.
- Loop band above knees, lie on back knees bent.
- Drive through heels, lift hips until fully extended.
- Lower slowly, keeping knees pressed outward.
- Loop band above knees, start on hands and knees.
- Lift one knee outward, keeping hips level.
- Lower slowly and repeat before switching sides.
- Loop band above knees, stand feet shoulder width.
- Squat down, knees pushed outward against band.
- Explode upward into jump, land softly and reset.
