- Front squat
Stand on band with feet slightly wider than shoulder width. Hold each handle around shoulder height – depending on band strength. bring the top of the band over each shoulder. Slowly lower down into squat position, keeping tension on your butt. Keep your chest up, core tight, rise back up to starting position and repeat for 8 to 12 reps x 3 sets
- Lateral Band Walk
Step into a loop band or tie a therapy band around the lower legs, just above both ankles. Stand with your feet shoulder width apart – ensure there is tension on the band. Lower yourself down to a half-squat and shift your weight from each leg, stepping to the side. Take 8 to 10 steps before returning back to starting position. Repeat three times.
- Standing Lateral Band Walk
Just as above but standing up which will allow to work different muscles.
- Overhead ball squat
Hold the ball in both hands in front of you. Stand straight with your feet hip – shoulder width apart. Keep your core tight. Raise the ball above your head and squat down engaging your glutes. The goal is to keep the ball above your head without lowering the arms, while performing squat with good form. Try around 10-15 reps of 3 sets.
- Ball Lunge
Place the ball behind the body and put one foot top-down on the top of the ball. This can be tricky so you can place the ball next to the wall to keep it stable behind you. Step the other leg in front of you and bend both knees in lunge. Keep your front knee behind front toes. You can hold on to the wall or a chair for additional balance. Try around 8 to 12 reps for 3 sets.
- Standing Ball Squeeze
Stand up straight and place the ball between your legs. The ball should be around your knees (if you have different ball sizes use smaller one for that exercise). Make sure the ball does not touch the floor. Squat down as far as you can squeezing the ball to stay balanced. Try around 10 reps for 3 sets or hold the ball at the bottom for around 30 seconds and repeat that few times.
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