Single Leg Circles--lie down and lace the band around your right foot, do single leg circles 8 in each direction. Hamstring Extensions–next, lower and lift the leg straight up and down 10 times. Hamstring and Inner/Outer Thigh Stretch–then, stretch the leg forward and to each side (open right for inner thigh, cross to the left for outer thigh and IT band). Repeat on the left leg. Hundreds–take the band underneath your legs, placing the hands closely and pulling out on the band as you pump the arms up and down 5 times on an inhale, 5 times on an exhale. Repeat 10 times for the 100′s. Roll Up–holding the band overhead with your hands close (shoulder width or a bit closer) pulling out on the band, and legs long. Slowly roll up and curl over and slowly roll down repeat 5-8 times. Pull Outs–Stay upright, keep your spine tall and arms overhead, then pull out on the band 20 times. Side Lying Kicks–lie sideways, loop band around the top foot, and lift and lower the leg 15-20 times. Side Lying Donkey Kicks–next, push in and out with the foot 15-20 times. Outer Hip and Butt Burner–then, turn toes to the floor and push up with the heel pulsing up 20 times. Repeat with the left leg. Kneeling Donkey Kicks–Come to all fours with the band around one foot holding ends of the band down with your hands. Push your leg straight back and bend the knee in 15-20 times. Kneeling Straight Leg Lifts–next, lift and lower the straight leg 15-20 times. Repeat with the left leg. Remove the band, do a downward dog and a few cycles of chaturanga, updog, down dog. Walk to the front of the mat, roll up slowly and you’re done!
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