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Resistance Bands

Updated: Dec 11, 2020

Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving foot outward) with resistance band anchored or held. 

Lateral Band Walks- 2 sets of 10- small band around your legs just above the knee, half squat and step laterally.

Banded Forward lunge- 2 sets of 10- band anchored, and attached around the forward moving leg just below knee pulling knee outward- goal being to hold knee in neutral position and not allowing it to go out while lunging forward. 

Banded squat- 2 sets of 10 band under feet and around shoulders. Squat keeping core engaged. 

Band pulls- 2 sets of 10 -  stand shoulder width on long band, and pull with both arms up to chin. 

Arm raises 2 sets of 10 -use a small looped band held by thumbs, press arms out just wider than hip width and rise above your head and back down.

Star Leg swing 2 sets of 10 each side with resistance band- small looped band around both legs.  Engage glute that is stationary and move out, forward and backward with the other leg.

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Repeat twice. 10x ankle mobility each direction (dorsiflexion, inversion, eversion) 10x bird dog each side 10x adduction each side 10x arm raise 10x glute grabber each side 10x plank rows each side 10


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