Banded Single Leg Deadlift
Maintain an upright position while grabbing the opposite end of the resistance band with both hands and looping it around the center of your left foot. Place your hands on your thighs and slightly shift your weight over your left leg. Make sure you gently bend your left leg.
Lean forward with your right leg straight behind you until your torso is parallel to the floor, keeping your back straight and neck in line with your spine. Get back to your feet by driving your left heel into the ground. (Additionally, when you reach the bottom of this motion, bring your right leg up to a right angle, and then go back to the beginning—it will be an added difficulty). Well, that’s a rep. Remember to swap sides once you finish your repetitions.
Banded Lateral Walk
Spread your feet hip-width apart and bend your knees slightly to stand. Underneath each foot, place a little resistance band. While keeping your abs firm, step out to the side with your left foot and then the right. Return your footfall to the left. Well, that’s a rep.
Spread your feet hip-width apart and bend your knees slightly to stand. Underneath each foot, place a little resistance band. While keeping your abs firm, step out to the side with your left foot and then the right. Return your footfall to the left. Well, that’s a rep.
Romanian Deadlift
Standing with your feet hip-width apart and your knees slightly bent, grasp two dumbbells (or a kettlebell) in your hands. Hold the dumbbells at your sides, palms facing inward, in front of your thighs. Lower the weights to the floor while bending at the waist and keeping your knees slightly bent. Press your hips back. To get back up on your feet, squeeze your glutes. There you have it.
Standing with your feet hip-width apart and your knees slightly bent, grasp two dumbbells (or a kettlebell) in your hands. Hold the dumbbells at your sides, palms facing inward, in front of your thighs. Lower the weights to the floor while bending at the waist and keeping your knees slightly bent. Press your hips back. To get back up on your feet, squeeze your glutes. There you have it.
Staggered Stance Deadlift
Put a kettlebell between your thighs and hold it with your palms facing inward. Step back with your right foot and forward with your left foot to create a staggered stance. Make sure your right heel is elevated. As you lean forward, descend the kettlebell close to your legs while pushing your hips back. Go back to square one when your hips are at a 90-degree angle.
Put a kettlebell between your thighs and hold it with your palms facing inward. Step back with your right foot and forward with your left foot to create a staggered stance. Make sure your right heel is elevated. As you lean forward, descend the kettlebell close to your legs while pushing your hips back. Go back to square one when your hips are at a 90-degree angle.
