Booty Band Guide
Resistance Levels
Light = Grey Band
Medium = Purple Band
Heavy = White Band
What do the resistance bands do?!
They’re a great piece of equipment to use to increase intensity within your
workouts!
Add them to any bodyweight exercise or even your strength training to increase
difficulty and challenge different muscles!
When Should I Use My Booty Bands?
I recommend using the light / medium for Glute activation before your leg
workouts (warm up with them!)
After your leg days, you can do 1-2 banded exercises (higher reps) to burn
out your glutes! Bands add resistance and will make these exercises more
difficult!
Add a band on your compound lifts! Glute bridges, squats, deadlifts, hip
thrusts! This will challenge your muscles more and force your knees
outward to hit the outer glute!
you can create an entire workout with just your booty bands. they are a
great piece of equipment to use for home workouts & travel workouts as
well!
What Strength Resistance Band
Should You Use & When?
I usually recommend using the light / medium for Glute activation (warm up)
as well as a high rep burnout at the end of your leg day
The heavy band is great to add into hip thrusts, Glute Bridges & burnouts at the
end of your workouts!
How to create a full workout using only
Resistance Band exercises
Circuits: choose 4-5 exercises and perform them back to back with no rest. After
last exercise, rest 1-2 minutes & repeat for 4-5 sets!
EMOMs: Every minute on the minute. it's when you begin a prescribed number of
reps of an exercise at the top of a minute and then rest for whatever time you have
left until the next top-of-minute. choose anywhere between 5-8 exercises and have
your timer ready! Once you've completed the last exercise, start over at the top of
the next minute for 4-5 sets total!
Supersets: (great for booty burnouts/warm up): choose 2 exercises and perform
them back to back with no rest. Rest 1 minute & repeat 4-5 times
Tri-sets: (great for booty burnouts/warm up): perform 3 exercises back to back
with no rest. Rest 1-2 minutes then repeat 4-5 times!
Favorite Booty Band
Exercises
Squat Pulses
Banded Squat Jumps
Banded Goblet Squats
Squat Abductions
Banded Squats
Banded Lateral Squat Walks (+Jump)
Glute bridge Abductions
Banded Hip Thrusts (bodyweight or weighted!)
Banded Glute Bridges (weighted or bodyweight)
Banded Fire Hydrants
Banded Kickbacks
Banded Donkey Kicks
Banded Side Kicks
Banded Sumo Squats
Banded Squat to Curtsy Lunge
Banded Reverse Lunges
Banded RDLs
Banded Walking Lunges
Banded Wall Sits
Seated Banded Abductions
Exercise Demonstrations
Squat Pulses
Banded Squat Jumps
Banded Goblet Squats
Exercise Demonstrations
Band Abductions
Banded Squats
Banded Lateral Squat Walks (+Jump)
Exercise Demonstrations
Glute Bridge Abductions
Banded Hip Thrusts (bodyweight or weighted)
Banded Glute Bridges (bodyweight or weighted)
Exercise Demonstrations
Banded Fire Hydrants
Banded Kickbacks
Banded Donkey Kicks
Exercise Demonstrations
Banded Side Kicks
Banded Sumo Squats
Banded Squat to Curtsy Lunge
Exercise Demonstrations
Banded Reverse Lunges
Banded Straight Leg Deadlifts
Banded Walking Lunges
Exercise Demonstrations
Banded Seat Abductions
Banded Wall Seats
