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09/05/2026

Hit rear delts + back with this combo 🔥 McKenzi Greer

Simple. Effective. Add to your next upper body day 💪🏻

SAVE & try!
✅ shorts: Hope Fitness Gear
Code “KGFIT” for 25% off

09/04/2026

Let’s get itttt 💦🔥 Ale Muro | Pilates & Strength

09/02/2026

you don’t know what you don’t know, right? 👇🏽 HAILEY | FITNESS AND FINANCE

If you’re going into a heavy leg or glute day, don’t just walk in and start loading the bar. 😭 Your warm-up should prepare your body for what you’re about to ask it to do.

This has been one of my go-to warm-ups before a heavy lower body day ⬇️

1. Glute foam rolling
I used to think foam rolling was only for cool-downs, but after my coach introduced it as part of my warm-up, I started to understand how helpful it can be before training.

I love starting here to get some blood flow into the area and loosen up any muscles that feel tight or restricted. It can temporarily improve mobility and change how a muscle feels before training — just don’t expect it to literally break up your fascia or make your muscles grow lol.

2. Dynamic abductor stretch
I feel like a lot of people still aren’t sure which dynamic stretches to do before a workout, so this is one I’ve been doing consistently before lower body training.

I prefer dynamic movement before lifting rather than holding long static stretches. This gets my hips moving through a larger range of motion while gradually preparing my abductors and glutes for the work ahead.

3. Banded hip thrusts
This one is BIG for me. I recently started adding banded hip thrusts to my warm-up, and I’ve been loving the extra emphasis they give me before a heavy lower body session.

I’ll still do a few lighter reps right before my working set to practice the movement pattern and make sure my form feels natural. Adding banded hip thrusts beforehand gives me more time to focus on feeling my glutes work before I load up the weight.

It helps me make sure I’m driving through my glutes before the weight gets heavy — not halfway through my working set when my lower back starts doing all the work. 🫠

The goal of a warm-up isn’t to exhaust yourself before your workout. It’s to get your body ready to perform.

Move well → activate → then load it up. 🍑

Save this for your next heavy leg/glute day 🤝🏼

Hope Fitness Gear | HAILEY
Oceanfoam | Haileycardenales
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09/01/2026

🔒🔒🔒 Ashley Beito | DASH Fitness

September Challenge! You in?! 🔥

Comment TRACKER below and I’ll send you the tracker I’ll be using for this everyday, 5 min b***y workout!!

Bands: Hope Fitness Gear code ASHLEY20

***yworkout

08/31/2026

Glutes workout Fitmom

Sumo squat
Squat side to side
Deadlift to squat
Banded Glute Kickbacks + Side Leg Raises

08/29/2026

Welcome to Part ✌🏽Lower body miniband work while holding the wall sit. Time to test that stamina! Ally Aslaksen

If your legs aren’t shaking by round two, double-check your form 👀

📲 Go back to Part 1 to pair this with the upper body series for the complete workout!

Need minibands to complete your home or travel gym?? Shop Hope Fitness Gear for a variety of bands and fitness gear and save 25% off with my special code: ALLYFIT

🚨TAG a friend to stay accountable with

Follow for more home workout ideas!

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08/28/2026

I’m keep working on beginner friendly workouts for you, ladies, so here we go with band only GLUTE workout —> sound on 🔉 please!

Save and send it to your 👯‍♀️ Oksi Fit

08/27/2026

athletic band drills • strong hips, explosive speed, stable core, stronger runs 🔥 MELISSA KENDTER resistance band drills like this are a great way to develop speed, control & hip strength with minimal space.

Bands = simple, sneaky-tough, and a game changer for power and stability that carry over to your running and performance. Constant tension challenges stabilizer muscles, improves control through every plane of motion, and strengthens weak links that protect against injury.

Swipe ✍🏽🎥:

1️⃣ Reverse Plank Alt Knee Drive → core + hip flexors strength & stability. Running mechanics + sneaky hamstring resilience
2️⃣ Reactive Lateral Hops → Stay light on your feet, quick ground contact, improves reactivity + lateral power for agility and speed
3️⃣ 3-Point Taps (per leg: lateral, diagonal, reverse) → Builds hip control + single-leg stability (key for runners!)
4️⃣ High Plank Alt Leg Lift → Core + glute activation to fight rotation and keep posture strong, lift leg slow against band - engage glute
5️⃣ Incline Single Leg Power Knee Drive → Builds sprint-specific drive and hip power for faster turnover. Forward lean drill
6️⃣ Band Triple Stick → Power, explosiveness, and deceleration skills, balance under fatigue

🗣️ control the band don’t let the band control you

Pick 1-2 to try, or add these into your strength or conditioning day 1–2x a week • start gradual, aim to be smooth and go at your own pace.

📲 Let’s train: Commit App

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