Quadruped Pulses

• Place MVMT-Band around your outer thighs just above your knees.
  Begin in a four-point kneeling position. Knees underneath hips and hands underneath shoulders.
• Shoulder blades wide. Eye of the elbows face inwards. Neutral Spine.
• Lift and Lower the shape of the leg (bent to 90 degrees*)… keeping the rest of your body stable.
• 10 – 12 slow, controlled repetitions. Perfect on the opposite side

Targets: Erryyything. The band amplifies the hip extensors (The Glutes & Hamstrings).

*In the pic my toes are pointed (because it looks prettier)… I would normally perform with flexed foot.

Wide Bridge Lifts

• Place MVMT band around your outer thighs just above your knees.
• Begin lying on your back,  feet shoulder width apart and parallel. (Step feet wider to increase the challenge).
• Knees bent, heels under knees. Arms down by your side. Neutral spine.
• Lift & Lower Hips – simultaneously pressing knees wide into the band.
• Complete 10 -12 Reps.

Targets: Hip Extensors (Glute Max, Hamstrings) & Hip Abductors (Glute Med, Min). 

Wide Bridging Pulses

• Place MVMT band around your outer thighs just above your knees.
• Begin lying on your back,  feet shoulder width apart and parallel. (Step feet wider to increase the challenge).
• Knees bent, heels under knees. Arms down by your side. Neutral spine.
• Lift Hips to Bridge Position. Maintain the height of the hips and pulse knees outwards into the band.
• Perform 10-12 Pulses.

Targets:  Hip Abductors (Glute Med, Min) concentrically as you press out, and Hip Extensors (Glute Max, Hamstrings) isometrically to maintain the height. Double Win.

* Lighting up the room optional.