Pre-Party

 

Summary: Are you going out to the club, hitting up a house party, or just going to kick it with some friends and want to look your best? Pre-Party is designed to work the muscles that you need most when trying to impress. Tone up and stretch out to start your night off right.

Time: 17 Mins.

Intensity: 3/10

 

 

Glute Kick-Back (10 Reps Each)

Start by drawing in the stomach and bracing the upper body while keeping the neck relaxed. Squeeze the glutes.

Extend the working leg. Push through the heel and hinge at both the hip and the knee. The knee will not lock out until the moment your leg reaches hip level at max extension Hold for 1 count.

Return the leg to starting position in a controlled manner.

 

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Hip Abduction (10 Reps Each)

Start by drawing in the stomach and bracing the upper body while keeping the neck relaxed. Squeeze the glutes. Keep the leg at a 90 degree angle for the entirety of the movement.

Move the active leg out by hinging outward. As the leg swivels, push the outside of the knee up towards the sky. Return the leg to starting position in a controlled manner.

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Plank Pull Through (10 Reps Each)

In all-4-up position on hands and feet. Form a straight line from head to feet.

The band is attached to opposite hand and foot. Start with hand extended at 6 inches. Keep the core tight and the glutes squeezed.

Reach the extended hand elbow inward towards opposite elbow. Hold for 3 count. Return to starting position in controlled manner and repeat with opposite side.

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REST: 30-60 Seconds

REPEAT

 
 

Back Squat (10 Reps)

Engage the core. Initiate movement from the hips. Position the band up the backside of the body. The band presses over the shoulders with the hands at the collar bone.

Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground. Hold for 1 count.

Push through the heels. Return to starting position in a controlled manner. 

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Front Squat (10 Reps)

Engage the core. Initiate the movement from the hips. Position the band up the front side of the body.

Drop the hips as if you are going to sit in a chair, slowly lower the body until your thighs are parallel to the ground. Hold for 1 count.

Push through the heels. Return to starting position in a controlled manner.

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Iron Cross (10 Reps)

Stand with hip width +1 stance. The arms are extended out in frontal plane making a "T" with a handle in each hand.

Drop the hips as if you are going to sit in a chair and lower the body until the thighs are parallel to the ground. While dropping down, move the arms out in front while keeping the arms parallel to the floor.

Stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. Push through the heels and return to a standing tall position with arms in "T" position in a controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Medial Hamstring Stretch (30 Secs)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the active leg side shoulder as far as possible, ensuring that the down leg remains in the starting position and the active leg stays rigid.

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Groin Stretch (30 Secs)

Lie on the floor with the legs extended and arms making a "T" formation. Grab the the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg out and down towards the same-side hand. Keep the shoulder blades pressed to the floor.

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Outer Hip Stretch

Lie on the floor with the legs extended and arms making a "T" formation. Grab the the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg across the body and down towards the opposite side hand. Keep the shoulder blades pressed to the floor.

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REST: None

REPEAT