1. Start in a high plank, band around your wrists. 2. With one hand at a time, tap the floor a couple of inches in front of your fingers. 3. Return the hand to the floor and repeat with the other hand. 4. Keep your hips steady and don't let them rock. 5. Alternate hands with each repetition.

1. Stand with feet shoulder-width apart and the band around the lower thighs. 2. Bend your knees until quads are parallel or lower, keeping your knees behind your toes. 3. Straighten your knees and repeat to pulse, keeping tension on the band throughout.

1. Stand on the band with feet shoulder-width, band around your thighs, knees in line with toes. 2. Brace your core then squat down, bringing your hands up in front of your chest. 3. Explosively jump up, extending your arms and legs, squeezing quads and glutes. 4. Land softly, hips and arms back, immediately lowering into another squat.

1. Kneel on all fours, knees under hips, hands under shoulders. 2. Lift the left knee off the ground, bending at 90°. 3. Kick the left leg up and back, driving your heel towards the ceiling. 4. Bring knee back to the starting position and switch legs.

1. Stand with feet shoulder-width apart, a resistance band just above your knees. 2. Breathe into your stomach to brace your core then drop into a half-squat. 3. Step one foot further out to the side, increasing the band tension. 4. Bring the other foot toward the first into shoulder-width apart. 5. Shuffle for a few steps, then change direction.

1. Lie on your back, band looped around your thighs just above your knees. 2. Place your feet flat on the ground, hip-width apart. 3. Press through your heels to lift your hips, squeezing your glutes at the top. 4. Lower your hips back down with control.

1. Place a resistance band around your thighs, just above your knees. 2. Lie on your side with your legs stacked, your knees bent at 90° and torso off the ground. 3. Lift your top knee as high as you can to open your hip joint without rotating your hips. 4. Slowly lower the knee to the starting position.

1. Start on hands and knees, band around both thighs, shoulders over hands and hips over knees. 2. Lift one leg away from your body at 45°. 3. Lower your leg to the starting position. 4. Alternate sides.

1. Stand with feet shoulder-width apart and the band around the lower thighs. 2. Squat down until quads are parallel or lower, keeping your knees behind your toes. 3. Pause for 2 seconds at the bottom without losing the tension in the band. 4. Drive through the heels to stand squeeze your glutes at the top of the squat.