- Anchor the band to a stable point.
- Take a half squat position and hold there.
- Perform a row while holding the squat position.
- Stand with a shoulder width grip. Both feet should be on the band with the band looped over both hands.
- Push your butt back and also break at the knees.
- Try to hit parallel depth (bottom of your leg should be parallel with the ground). If you can't tell your squat depth, then try squatting in front of a mirror and watch your form.
- Stand on band and loop it around upper back, feet hip-width apart.
- Hinge at hips while keeping back flat and slight bend in knees.
- Squeeze glutes to return to standing, maintaining band tension throughout.
- Loop band around feet, hold high plank.
- Extend one leg back, squeezing glute at top.
- Lower slowly and repeat before switching sides.
