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For these moves you’ll need a sturdy chair and small, looped resistance band.
Allow knees to cave in, then push against band to bring knees in line with ankles.
Band Kicks With Chair
Stand facing chair with band wrapped around ankles.
Rest hands on chair seat and walk feet back until spine is long and wrists are directly below shoulders.
Kick left foot back on a 45-degree angle and slowly return foot to start.
Drive through left heel to stand without lowering right foot.
Pause at top, then push hips back to sit down.
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Advanced Step-Ups
Stand facing side of chair.
Lift right knee and place right foot on chair.
As you step up, raise left knee to hip height.
Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing.
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Band Jumps
Stand tall with band around ankles.
Begin jumping moving feet in and out in various directions to create resistance.
Continue for 20 seconds, rest, then repeat.
Prop torso on chair seat so edge of chair rests along bra-line, this is your starting position.
Slowly lower hips back toward mat.
Lateral Step-Up With Lifts
Stand facing side of chair with toes pointing forward.
Lift left knee and place left foot on chair seat.
Stand on left leg and slowly kick right leg behind body keeping hips facing forward.
Lower back to starting position.
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Split Squat
Stand two to three feet away from chair with back toward chair seat.
Place top of right foot on chair seat.
Bend left knee aiming to get thigh parallel to floor.
Drive through left heel to return to standing.
Continue taking steps to right, then reverse directions leading with left foot.
*Repeat on opposite side.
