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Road
Workout Home
Upper
Body
Abdominals
Squats
- Muscles
involved: All major muscle groups of the
lower body
- Start
Position (picture 1): Stand with your
feet shoulder width apart on the
resistance band. Hold the handles at
your shoulders.
- Finish
Position (picture 2): Drop down, as if
you were going to sit in to a chair,
while keeping your core tight, eyes
forward and torso upright. You should
maintain a flat back and try and get
your thighs parallel to the ground. Try
not to let your knees drift above your
toes.
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Hip Thrusts
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Muscles involved: Gluteus (butt) and hamstrings
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Start Position (picture 1): Lie down with your
back flat and feet on a bench or chair and arms
at your side.
-
Finish Position (picture 2): Raise your hips
upward while squeezing your backside (gluteus)
and holding them in the air for two seconds.
Reverse Lunges
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Muscles involved: All major muscle groups of the
lower body
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Start Position (picture 1): Affix the resistance
band to a stationary object and hold the handles
at your chest (keeping your feet square to the
object you are facing).
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Finish Position (picture 2): Step one leg
backwards and drop that knee straight towards
the ground. The knee that drops backward should
never touch the floor though. The thigh that
stayed forward should be parallel to the floor.
After ample repetitions switch legs.
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Alternative: Walking lunges
Wall Sit
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Muscle involved: Quadriceps (front of the
thighs)
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Start Position (picture 1): Sit back with your
back against a wall, thighs parallel to the
floor, and knees directly over your heels.
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Finish Position: Same as above!
Hip Abduction (Leg Raise)
- Muscles
involved: Hip flexors and gluteus
- Start
Position (picture 1): Affix one end of
the resistance band to a stationary
object and the other end to your outside
ankle.
- Finish
Position (picture 2): Raise your outside
leg up laterally (away from your body).
After ample repetitions switch legs.
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Hip Abduction (Groin)
- Muscles
involved: Groin
- Start
Position (picture 1): Affix one end of
the resistance band to a stationary
object and the other end to your inside
ankle.
- Finish
Position (picture 2): Pull your leg in
towards the midline of your body (away
from the stationary object). After ample
repetitions switch legs.
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