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Booty Band Guide

The document provides guidance on using resistance bands for glute exercises. It recommends using lighter bands for warmups and heavier bands for exercises like hip thrusts and glute bridges. It describes different full-body workout circuits that can be done with only resistance bands, including circuits, EMOMs, supersets, and tri-sets. Finally, it demonstrates and names over 15 resistance band glute exercises.

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Michael Stone
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0% found this document useful (0 votes)
596 views10 pages

Booty Band Guide

The document provides guidance on using resistance bands for glute exercises. It recommends using lighter bands for warmups and heavier bands for exercises like hip thrusts and glute bridges. It describes different full-body workout circuits that can be done with only resistance bands, including circuits, EMOMs, supersets, and tri-sets. Finally, it demonstrates and names over 15 resistance band glute exercises.

Uploaded by

Michael Stone
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Booty Band Guide

Resistance Levels
Light = Grey Band
Medium = Purple Band
Heavy = White Band

What do the resistance bands do?!


They’re a great piece of equipment to use to increase intensity within your
workouts!
Add them to any bodyweight exercise or even your strength training to increase
difficulty and challenge different muscles!

When Should I Use My Booty Bands?


I recommend using the light / medium for Glute activation before your leg
workouts (warm up with them!)
After your leg days, you can do 1-2 banded exercises (higher reps) to burn
out your glutes! Bands add resistance and will make these exercises more
difficult!
Add a band on your compound lifts! Glute bridges, squats, deadlifts, hip
thrusts! This will challenge your muscles more and force your knees
outward to hit the outer glute!
you can create an entire workout with just your booty bands. they are a
great piece of equipment to use for home workouts & travel workouts as
well! 
What Strength Resistance Band
Should You Use & When?
I usually recommend using the light / medium for Glute activation (warm up)
as well as a high rep burnout at the end of your leg day 
The heavy band is great to add into hip thrusts, Glute Bridges & burnouts at the
end of your workouts!

How to create a full workout using only


Resistance Band exercises
Circuits: choose 4-5 exercises and perform them back to back with no rest. After
last exercise, rest 1-2 minutes & repeat for 4-5 sets!

EMOMs: Every minute on the minute. it's when you begin a prescribed number of
reps of an exercise at the top of a minute and then rest for whatever time you have
left until the next top-of-minute. choose anywhere between 5-8 exercises and have
your timer ready! Once you've completed the last exercise, start over at the top of
the next minute for 4-5 sets total!

Supersets: (great for booty burnouts/warm up): choose 2 exercises and perform
them back to back with no rest. Rest 1 minute & repeat 4-5 times

Tri-sets: (great for booty burnouts/warm up): perform 3 exercises back to back
with no rest. Rest 1-2 minutes then repeat 4-5 times!
Favorite Booty Band
Exercises
Squat Pulses
Banded Squat Jumps
Banded Goblet Squats
Squat Abductions
Banded Squats
Banded Lateral Squat Walks (+Jump)
Glute bridge Abductions
Banded Hip Thrusts (bodyweight or weighted!)
Banded Glute Bridges (weighted or bodyweight)
Banded Fire Hydrants
Banded Kickbacks
Banded Donkey Kicks
Banded Side Kicks
Banded Sumo Squats
Banded Squat to Curtsy Lunge
Banded Reverse Lunges
Banded RDLs
Banded Walking Lunges
Banded Wall Sits
Seated Banded Abductions
Exercise Demonstrations
Squat Pulses

Banded Squat Jumps

Banded Goblet Squats


Exercise Demonstrations
Band Abductions

Banded Squats

Banded Lateral Squat Walks (+Jump)


Exercise Demonstrations
Glute Bridge Abductions

Banded Hip Thrusts (bodyweight or weighted)

Banded Glute Bridges (bodyweight or weighted)


Exercise Demonstrations
Banded Fire Hydrants

Banded Kickbacks

Banded Donkey Kicks


Exercise Demonstrations
Banded Side Kicks

Banded Sumo Squats

Banded Squat to Curtsy Lunge


Exercise Demonstrations
Banded Reverse Lunges

Banded Straight Leg Deadlifts

Banded Walking Lunges


Exercise Demonstrations
Banded Seat Abductions

Banded Wall Seats

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