Resistance Band Mini Flows Class (43 Mins) - Glutes & Outer Hips Focus

EQUIPMENT NEEDED FOR CLASS:
—Resistance band loop - I'm using the heavy weight from my set for Flow 1 and the lightest band for Flows 2 & 3 http://amzn.to/2r952Ai
—Chair/stool/counter/wall (something to use for balance assistance in a standing, hinged position)

In this class, we start with a quick warm up. It will focus mostly on mobility, especially through the hips. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit.

Each of the three mini flows is a short sequence (1 min 45 sec - 2.5 minutes long). You'll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We'll start on the mat and finish standing.

Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.

We finish class with a guided cool down and stretch.

02:02 Warm Up & Mobility

07:11 Resistance Band Mini Flows Workout
Flow 1 - Side series on mat, band around thighs
—(45 sec) Clamshell
—(30) Internal to external rotation
—(30) Straight leg pulses
—(45) Side plank leg lifts

Flow 2 - Standing with chair/wall, band around one ankle and one foot arch
—(30 sec) Kickback to external rotation
—(15) Straight leg pulse, externally rotated
—(45) Leg sweeps
—(15) Hold leg out to side

Flow 3 - Standing balance series, band around arches of feet
—(30 sec) Squat to balance
—(30) Hold squat and step laterally
—(30) Squat to straight leg abduction
—(30) Straight leg abduction

39:31 Cool Down & Stretch

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