Side Kick

Lay on your side, with your hip, shoulder and elbow in line. Wrap the band around the ball of your foot and hold both ends near your chest, adding tension to the band. Lift the top leg and lower with control to the start. Repeat 12 times on each side.

Side Kick Front

Lie on your side with your hip, shoulder and elbow in line. Wrap the band around the ball of your foot and hold both ends of the band near your chest. Extend the right leg forward, keeping the spine stable, then squeeze your glutes and extend the leg behind your body. Repeat 12 times on each side.

Back Extension

Lie facedown, legs together and straight, extending both arms in front over your head. Double over the band and extend both arms in front, tugging on the band to add tension. Inhale, to prepare, squeeze the glutes and maintaining abdominal engagement, exhale and lift your upper and lower body off the floor and at the same pulling time slightly pulling the band “apart”. Pause briefly and lower to the start. Repeat 10 times.

This is the final installment of the series. Let me know what you think.