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BANDED SQUATS (Glutes + Quads)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eSetup:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003ePlace the band just above your knees\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eStand shoulder-width apart, toes slightly out\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eExecution:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cp\u003ePush hips back and lower into a squat\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eKeep chest up and core engaged\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003ePush knees outward against the band\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eDrive through heels to stand back up\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eReps:\u003c\/strong\u003e 12–15\u003cbr\u003e\u003cstrong\u003eSets:\u003c\/strong\u003e 3–4\u003cbr\u003e\u003cstrong\u003eRest:\u003c\/strong\u003e 30–45 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKey Tips:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eDon’t let knees collapse inward\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eKeep weight in heels, not toes\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eSlow on the way down (3 seconds)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e2. GLUTE BRIDGE WITH BAND (Glutes Focus)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eSetup:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eLie on your back, knees bent, feet flat\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eBand placed above knees\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eExecution:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cp\u003ePress knees outward slightly\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eLift hips toward the ceiling\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eSqueeze glutes hard at the top\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eLower slowly back down\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eReps:\u003c\/strong\u003e 15–20\u003cbr\u003e\u003cstrong\u003eSets:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRest:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKey Tips:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003ePause 2 seconds at the top\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eAvoid arching lower back\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eKeep tension on the band throughout\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e3. LATERAL BAND WALKS (Outer Thighs + Hips)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eSetup:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003ePlace band around ankles or above knees\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eSlight squat position\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eExecution:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cp\u003eStep sideways with one foot\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eFollow with the other foot (don’t drag)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eStay low and controlled\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eSteps:\u003c\/strong\u003e 10–15 each direction\u003cbr\u003e\u003cstrong\u003eSets:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRest:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKey Tips:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eKeep constant tension in the band\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eDon’t stand up between steps\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eSmall controlled steps work best\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e4. BANDED KICKBACKS (Glute Isolation)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eSetup:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eBand around thighs or feet\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eStand or on all fours\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eExecution:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cp\u003eExtend one leg straight back\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eSqueeze glute at full extension\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eReturn slowly without dropping tension\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eReps:\u003c\/strong\u003e 12–15 per leg\u003cbr\u003e\u003cstrong\u003eSets:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRest:\u003c\/strong\u003e 30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKey Tips:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eKeep core tight\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eDon’t swing the leg\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eAvoid arching your back\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003e5. CLAMSHELLS (Glute Medius + Hips)\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eSetup:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eLie on your side, knees bent\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eBand above knees, feet together\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eExecution:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cp\u003eLift top knee while keeping feet touching\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003ePause at the top\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eLower slowly\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cstrong\u003eReps:\u003c\/strong\u003e 15–20 per side\u003cbr\u003e\u003cstrong\u003eSets:\u003c\/strong\u003e 3\u003cbr\u003e\u003cstrong\u003eRest:\u003c\/strong\u003e 20–30 sec\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eKey Tips:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eDon’t roll hips backward\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eKeep movement slow and controlled\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eFocus on glute activation, not speed\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003eOPTIONAL FINISHER (Burnout)\u003c\/h3\u003e\n\u003cp\u003eRepeat 2 rounds:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003e20 Squats\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e20 Glute Bridges\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003e15 Lateral Steps each side\u003cbr\u003e(No rest between exercises)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003ch3\u003eWEEKLY STRUCTURE EXAMPLE\u003c\/h3\u003e\n\u003cp\u003eDay 1: Full workout\u003cbr\u003eDay 2: Rest or light cardio\u003cbr\u003eDay 3: Full workout\u003cbr\u003eDay 4: Rest\u003cbr\u003eDay 5: Full workout\u003c\/p\u003e\n\u003chr\u003e\n\u003ch3\u003ePROGRESSION\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cp\u003eIncrease reps each week (+2–5 reps)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eUse a stronger band over time\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp\u003eAdd extra sets for intensity\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr\u003e\n\u003cp\u003e\u003cstrong\u003eRESULT:\u003c\/strong\u003e\u003cbr\u003eStronger glutes, toned legs, improved hip stability, and better lower-body strength.\u003c\/p\u003e\n\u003chr\u003e","brand":"Evolution Slimming","offers":[{"title":"Default Title","offer_id":57982866882947,"sku":null,"price":3.37,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/2204\/0777\/files\/2bfc0651-845d-4480-93dc-f4d5bd42996a.png?v=1777990875"}],"url":"https:\/\/www.evolution-slimming.com\/collections\/massive-sale.oembed?page=2","provider":"Evolution Slimming","version":"1.0","type":"link"}