IIIA: Final Set
X Band Walk
This exercise really works the abductors (outside of the hip) but is a great strenghtener for the legs generally. Keep resistance on the band at all times. Don’t allow the feet to come together.
Sets: One
Reps: 10-20 steps in each direction
Bolster Core
Notice how Willa is not really “crunching”? She is moving into a spinal extension/backbend over the bolster then returning to a neutral position. This exercise works the eccentric portion of the movement which builds strength without bulk.
You can also use an exercise ball for this exercise if you have one. Just make sure that you are laying almost on top of the ball with your butt just slightly forward.
Sets: One
Reps: 10-30
Anti Rotation Isometric Hold
I love this one! Affix your band so that it is about armpit height. Step away from the anchor point with your body parallel to the band. Hold the band with bent arms in front of you for 30-60 seconds. Avoid allowing your body to be turned toward the anchor point. All you have to do is hold your position and breathe!!
Sets: One
Reps: Hold 30-60 seconds