- Prenda a faixa no ponto de ancoragem mais alto disponível. Segure as duas extremidades da faixa e ajoelhe-se.
- Empurre os quadris para trás, flexionando a coluna.
- Contraia os abdominais e, em seguida, estenda os quadris e a coluna de volta à posição inicial.
- Loop band around ankles, lie flat on back.
- Raise both legs upward, keeping them straight.
- Lower slowly without arching lower back.
- Loop band around feet, start in high plank.
- Step one foot forward under torso.
- Alternate steps continuously, keeping hips stable.
- Loop band around feet, start in high plank.
- Drive one knee toward chest against resistance.
- Alternate legs quickly while keeping hips stable.
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