Resistance Sprint Running

Action Essentials:

1. Loop the elastic band around the waist and fix it on the railing;
2. Sprint forward for 1 second against the resistance of the elastic band, and then slowly come back. Don't be brought back by inertia, but use your own strength to come back.

Resistance And High Leg Lift

Action Essentials:

Raise your legs on the spot rhythmically, do not touch the soles of your feet, and raise your legs as high as possible to keep your body stable during the process.

Elastic Band Squat

Action Essentials:

1. The elbows are stretched and raised parallel to the ground, and the spine is in a neutral position.
2. When squatting, the knees are in the same direction as the toes, and the hips are sitting backward.
3. Stand up straight and keep your body steady.

1.5 Squats

Variant Points:

When you stand up halfway, then squat 1-2, which stimulates your hips and legs even more.

Squat + Jump

Variant Points:

After completing a squat, jump straight up instead of standing up.

Squat Press

Variant Points:

After the lunge squat is completed, stand up completely and push the elastic belt with both hands to the top of the head.

Resistance Lunge Squat

Action Essentials:

1. Bend the knees and bend the hips in one step, and the legs need to form about two ninety degrees, that is, the upper and lower legs are ninety degrees, and the front calf and back thigh are nearly perpendicular to the ground.
2. Squat until the knees of the hind legs are close to or slightly touch the ground, and press the hips down.
3. Both legs exert force at the same time to drive the body up vertically.

Stretch Band Deadlift

Action Essentials:

1. Separate your feet with the same width as your hips, with your toes slightly outward;
2. Lean over, the upper body is in a straight line, the lower legs are as vertical as possible to the ground, and the knees are slightly bent;
3. Push your hips, move your hands and resistance band upwards along the front of your calves, and let your body stand up straight. Do not lock your knees when you stand up straight, and keep your spine in a neutral position throughout the entire process.

Resistance Squat Walking

Action Essentials:

1. Separate your legs to greater than the width of your shoulders, slightly bend your knees, sit back with your hips, and tighten your hips, waist and abdomen.
2. Step left and right, support the elastic band and don't let it fall.