University of North Texas 
Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.
Perform a warm-up that consists of an activity that gradually increases your heart
rate and moves your joints through a moderate to large range of motion such as the
one below. Perform each exercise in the warm-up for 45 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
This workout targets the glutes and core using a small resistance band. All of these
exercises can be done without a resistance band if one is not available. Complete
each exercise for the given number of repetitions or amount of time. Repeat each set
2-3 times.
Equipment needed: small resistance band, water, mat (optional)
WARM-UP |
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SET 1
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SET 2
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COOL-DOWN |
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| Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. | |
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