Full body band and slider workout

Reverse slider lunges 

Slide your foot behind you as you bend your supporting leg to 90 degrees.

FORM TIP:  Focus on pulling the trailing leg back up by contracting your glutes on the same side.

Mini band lat pulldowns

With the mini band around your wrists and your hands overhead, drive your elbows down and push your hands outward as you lower the band behind your head.

FORM TIP:  Pull your hands apart as you drive your elbows down.

Side slider lunge

Slide one foot out to the side while sitting back into a semi-squat by bending your supporting leg.

FORM TIP:  Keep your sliding leg straight, maintaining a slight bend in the knee, and your weight on your supporting leg. 

Glute bridge single-leg slide outs

Lie face up, with your knees bent and both feet on the sliders. Extend your hips and bridge up before sliding one foot away until your leg is almost straight.

FORM TIP:  Keep your hips elevated throughout the exercise. 

Mini band seated rows 

Sit with your legs straight out in front of you, with the band over your feet. Pull the band towards you by driving your elbows back.

FORM TIP:  Sit upright with your back flat and core engaged. 

Mini band single-arm chest presses

Loop the mini band over one shoulder and grasp the bottom side. Rotate your arm and press your hand forward.

FORM TIP:  Stop before your elbow reaches full lockout.

Hip band single-leg stands

With the hip band positioned above your knees, sit on the edge of a bench or chair. Tilt your torso forward slightly and lift one foot off the floor. Stand up on the other leg.

FORM TIP:  Maintain a hip-width space between your knees throughout the movement and don’t allow the supporting leg to collapse inward.

Mini band arm spreads

Place the mini band around your wrists and bend your arms in front of you at chest height. Pull the mini band apart.

FORM TIP:  Drive your hands out (not your elbows) to activate your upper back muscles.

Hip band standing kickbacks

Stand with the hip band around your thighs. Slowly extend one leg backwards.

FORM TIP:  Keep your hips stable and level.

Mini band bicep curls

Step on one end of the mini band with one foot and drop into a half-kneeling position. Hold the free end and curl the band up towards your shoulder.

FORM TIP:  Don’t lock out your elbow at the bottom.

Mini band tricep pushdowns

Loop the mini band over one shoulder and grasp the bottom side with the hand on the same side. Pull down on the mini band as you extend your arm.

FORM TIP:  Stop before your elbow reaches full lockout.

Banded glute bridge 

Lie face up with the band positioned above your knees. Extend your hips off the floor and hold this position. 

FORM TIP:  Do not allow the band to push your knees inward.

Hip band donkey kicks

Drop onto your hands and knees with the hip band around both legs at a mid-thigh position. Push the heel of one leg backward against the resistance of the band, keeping your knee bent until it is parallel to the floor.

FORM TIP:  Maintain a flat back by engaging your core – pull your belly button up towards your spine and push your hips back.

Double knee slider tucks

From an extended plank position, slide your legs in and under your torso pulling your knees in towards your chest. Slide your feet back out to the extended plank position.

FORM TIP:  Keep your core engaged and don’t lift your hips too high.

Hip band lateral walks

With the hip band above your knees, step one foot out to the side. Walk in one direction for the required reps before moving back in the opposite direction. 

FORM TIP:  Ensure that your knees do not cave in while you step.

Hip band squats

Perform a deep squat with the hip band positioned above your knees.

FORM TIP:  Don’t let your knees collapse in. 

Plank slider arm extension

From the extended plank position, slide one arm forward keeping your arm straight. Bend your other arm. Alternate arms.

FORM TIP:  Keep your torso 

in a plank position.