Booty Band Guide
Booty Band Guide
Resistance Levels
Light = Grey Band
Medium = Purple Band
Heavy = White Band
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 Squats
Banded Kickbacks