Name: Playbook - Coach Andy Gallagher - Workout of the Week #7 (core/hips)
Uploaded: 2024-03-13T19:30:16.692Z
Duration: 35 min
Description: Workout of the Week #7 (core/hips)

This workout can be done anywhere you have some space to move your body. All you need is your body and a few mini bands. It is a core and hips focused workout. 
Do this workout in a circuit. So complete one round of each exercise and repeat two more time for a total of three rounds. Take minimal rest in between exercises and 60 seconds rest after each round.

Start with the warmup:
3 minutes of walkout to worlds greatest stretch

Circuit:
1. Banded Bear crawl clam shells (12reps/side)
2. Banded standing marches (10 reps/side)
3. Banded Superman’s (15 reps)
4. Plank with banded leg lifts (10 reps/side)
5. Floor Copenhagens w/static band March (30 seconds/side)

Let’s go!!

- start in a standing position 
- hinge at the hips to bring hands to the ground.
- walkout hands out into a plank position
- jump one foot forward while maintaining core engagement 
- rotate the same side arm up to the sky while pushing into the ground with the planted arm
- rotate arm back pushing the elbow Al close to the ground as possible
- then hinge your hip and engage your quad and straighten the front leg as much as possible 
- walk hands back and repeat on the other side

Walkout worlds greatest stretch

This a core and hips strength and stability circuit using just your body and bands. Move slow and controlled on all movements emphasizing core engagment to keep your body stabile. 

Exercises:
1. Banded Bear crawl clam shells (12reps/side)
2. Banded standing marches (10 reps/side)
3. Banded Superman’s (15 reps)
4. Plank with banded leg lifts (10 reps/side)
5. Floor Copenhagens w/static band March (30 seconds/side)

Let’s go!!

-Start in a bear crawl position with both hands and feet on the ground, knees bent at a 90-degree angle.
-Place a resistance band just above your knees.
-Keep both feet on the ground and pivot on one foot to open up the same side hip, keeping the knees bent and resistance against the band.
-Return to the starting position and repeat on the other side.
-Engage your core throughout the movement to maintain stability.
-Perform the exercise for the desired number of reps and then switch to the other side.

Bear crawl banded clam shells

-Stand with feet hip-width apart, a resistance band looped around your feet. 
-Engage your core and maintain a tall posture.
Lift one knee up toward your chest, while balancing on the opposite leg.
-Pause briefly at the top of the movement, maintaining tension in the band.
-Slowly lower the lifted leg back to the ground.
Alternate legs, marching in place, while keeping a slight pause at the top of each movement.
-Continue alternating legs for the desired number of reps or time.

Standing banded March

-Lie face down on a mat with a resistance band looped around your wrists and ankles.
-Extend your arms overhead, keeping them straight, and extend your legs behind you.
-Engage your core and glutes as you lift your arms, chest, and legs off the ground simultaneously, creating a "Superman" position.
-Hold this position briefly, then bend your elbows and pull the band towards your upper back, engaging your lats.
-Slowly return to the starting position and repeat for the desired number of reps.
-Focus on maintaining tension in the band throughout the movement to engage the muscles effectively.

Banded Superman w/Lat pull

-Start in a plank position with your hands directly under your shoulders and a resistance band looped around your ankles.
-Engage your core and glutes to maintain a stable plank position.
-Keeping your leg straight, lift one leg up and back, against the resistance of the band.
-Lift the leg as high as you can while maintaining control and without rotating your hips.
-Lower the leg back down and repeat on the other leg.
-Alternate legs, lifting and lowering with control, for the desired number of reps or time.
-Focus on keeping your core engaged and your body in a straight line throughout the movement.

Plank w/ banded leg lifts

Floor Copenhagen plank w/ band March

Bodyweight and bands (Core/Hips)

Workout of the Week #7 (core/hips)

Workout of the Week #11 (KB)

Workout of the week #10 (bands)

Workout of the week #9 (DB)

Workout of the week #8 (DB/KB)

Workout of the week #6

Workout Of the Week #5

Michelle Pepper

Work out of the week #4 [DB]

I did all but one with a little modification!

Tobi

Workout of the Week # 3 [KB]

Workout of the Week #2 [DB]

Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

Workout of the Week #7 (core/hips)

More workouts from Coach Andy Gallagher