These quick exercises will activate underutilized muscles needed for posture and proper lifting form when performing strength exercises. The banded walks will fire up the hip and glute muscles for any lower body exercise. The band pull-apart will make sure your upper back and lats are ready for any upper body exercise including pressing motions, while the banded press out activates the core muscles as an anti-rotational movement to create a proper brace of the entire core. Perform these exercises for a couple of quick sets of 10 each and you’ll feel a stronger and easier start to your workout that will keep you improving toward your goals.

Banded Lateral Walks

• Place the hip circle above the knees
• Stand with knees slightly bent
• Take small steps from hip width to shoulder width
• Squeeze your glutes and don’t let your knees cave inward towards each other

Banded Forward & Backward Walks

• Place the hip circle about the knees
• Stand with knees slightly bent
• Step creating a “C” shape with your feet bringing your back foot to the front foot and then back away in the forward or backward direction
• Don’t take over extended steps. Small steps are better to activate the muscles
• Squeeze your glutes and don’t let your knees cave inward towards each other

Banded Pull Aparts

• Stand tall with feet hip width apart
• Engage the core
• Using the orange band, grip the band with palms facing down with a few inches sticking out
• Pull the band apart by squeezing your shoulder blades back then return to starting
• Band will come in contact with your chest each time
• Positioning for pull aparts behind the head is similar to previous position but the band starts overhead and is pull back behind your head each time, then returns to starting position
• Sequence: 10x palms up in front of chest, 10x palms down in front of chest, 10x palms down pulling behind the head, 10x palms up pulling behind the head

Banded Press Out

• Interlock your fingers around the band standing perpendicular to the railing or bar
• Take a big breath in to create the core brace. You should feel the brace in your abdominals, obliques, and lower back.
• Slowly press the band outward while not letting it twist you back toward the railing or bar
• Then slowly bring the band back in while continuing to not let it rotate you
• Exhale and start again from the top with a big breath of air