(Thud curls & Lift back)


Cardio exercise Muscles involved Strength exercise Muscles involved
Thud curls core, hams Lift back core, glutes, hams

Let’s start the next phase of your at-home training. We’re going to go and activate the lower portion of your body, specifically the back portion. Prep, please, by bending your knees, place your weight on your left foot and then lift the other foot just a bit. And then bring it down. One more time. Shift weight, lift up. We are moving quite slowly and carefully because we are using hamstrings, inner thighs, gluts as well. Your arms are activated because the bends have tension. Let’s try it one more time. Shift, pick it up and then down. Other side, bend and shift. Pick it up and then down.

Notice the band will pull you sometimes in that case pull your shoulders down, activate your back muscles and then slowly come down. If something happens, you’re off-balance don’t worry we’re here. One more thing as you reach back notice that your knee was bent now it’s straight. Reach behind you activating your gluts. And on the other side. This is the alternative action. There are some choices for foot position. We can let the foot hang or turn it out or point. The choice is yours.




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