Joyband™ Glute Kickback

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Glute Kickback (Kneeling)
Muscles: Glute (Gluteus Maximus)
1. Wrap band around left foot. Make sure band is tight.
2. Grab ends of band (wrap around hands if too long).
3. Kneel on floor with elbows touching ground.
4. Extend left leg backward until it is straight and in line with your torso.
5. Hold for a 1 second pause.
6. Return band slowly with controlled resistance to starting position.
7. Repeat for 12-15 repetitions.
8. Repeat with right leg.
9. Do 3-4 sets.
Breathing: Breath out mouth on exertion as you extend leg back and in nose on recovery.
Tip: Keep abdominals tight and back straight. To increase resistance, wrap band around hands.

This is a sample of a Joyband™ Elastic Resistance Training (JERT) Video Demonstration that can be purchased on www.joyzone.com under the products section. It is accompanied with a full colour E-Book with complete instructions on how to get started, safety precautions, benefits, explanation of the science behind how elastic resistance training works and a full description of each exercise with muscles worked, step by step guidelines, tips on breathing, form and posture.

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