Banded Cha Cha Circuit

Banded Cha Cha

  1. Loop the legs with a band. If using a rubber mini loop, have the band above one knee and below the other knee-- the leg with the band above the knee will be the leg that will be moving.

  2. Grasp something stationary, such as a machine.

  3. Descend to squat depth and hold that.

  4. Kick out the leg with the band above the knee to full extension and in a 45-degree angle behind you. DO NOT permit the other knee to cave in.

  5. Return to the squat position and repeat. 

  6. Without rest, move to the High Hip Abduction

High Hip Abduction​

  1. Slide the band below both knees.

  2. Set your feet outside hip-width apart and hold the top of the hip thrust position. Squeeze the glutes as tight as possible for the full duration.

  3. Drive that knees out wide and return to the starting position.

  4. DO NOT allow the feet to come together nor the hips to dip.

  5. After completing the desired number of repetitions, move directly to the Low Hip Abduction.

Low Hip Abduction

  1. Bring the hips down to the bottom of the hip thrust.

  2. With the feet still set outside hip-width apart, drive that knees out wide and return to the starting position.

  3. After completing the desired number of repetitions, move directly to the Wide Stance Hip Thrust

Wide Stance Hip Thrust

  1. Set the feet outside hip-width apart.

  2. Press down with the heels to drive the hips off the ground, focusing on the glutes doing all of the work. If you feel a lot of tension in the hamstrings, pull the feet in closer to the hips.

  3. At the top of the repetition, pause for a second in a locked out position and squeeze the glutes as tightly as possible with a posterior pelvic tilt. DO NOT allow your back to arch. From the side view, the knees should be directly above the heels.

  4. Descend to the starting position.

Enjoy the BURN!