Band Tri-Set A

Tri-Set x 3
LMT
Mini-Band Clamshells
reps 10
load moderate
Tempo controlled
Rest 20s
With a mini-band around your legs just above each knee - from a side-lying position on your knees, with each hand behind your head - open your top leg like a clamshell.
Set Reps Load Tempo Rest
1 10 Moderate Controlled 20s (h:m:s)
2 10 Moderate Controlled 20s (h:m:s)
3 10 Moderate Controlled 20s (h:m:s)
LLT
Supine Mini-Band March
reps 10-15 each
load light
Tempo controlled
Rest 20s
Activation for Core and Hips
Set Reps Load Tempo Rest
1 10-15 each Light Controlled 20s (h:m:s)
2 10-15 each Light Controlled 20s (h:m:s)
3 10-15 each Light Controlled 20s (h:m:s)
LLT
Bulgarian Split Squat w/OH Band Pull Apart
reps 5-8 each
load light
Tempo controlled
Rest 20s
Use a box, chair, or bench, elevate your rear leg. The height of your chair or box should be between shin and knee height. Holding a band, yoga strap, or towel, lower into a 1/4 squat or a full squat (where hips and knees are equidistant from the ground). As you extend up from the front leg, raise your arms overhead, pulling the band or towel apart to activate and strengthen the shoulders.
Set Reps Load Tempo Rest
1 5-8 each Light Controlled 20s (h:m:s)
2 5-8 each Light Controlled 20s (h:m:s)
3 5-8 each Light Controlled 20s (h:m:s)