Resistance Band Circuit

Objective

Strengthen hips, glutes, and lateral movement patterns to reduce injury risk and improve acceleration.

Equipment

• resistance band

Instructions

1. 1

   5 exercises, 15 reps each, 2 rounds.

2. 2

   Exercise 1: Lateral band walks — 10 steps each direction.

3. 3

   Exercise 2: Banded squats — slow descent, explosive rise.

4. 4

   Exercise 3: Single-leg deadlift with band anchored underfoot.

5. 5

   Exercise 4: Hip thrust with band across hips.

6. 6

   Exercise 5: Banded sprint drive — drive knees against resistance for 10 seconds.

Coaching Points

• ✓ Keep the band taut throughout each exercise — slack means no load.
• ✓ Control the eccentric (lowering) phase — 3 seconds down.
• ✓ Keep knees tracking over toes throughout all lower body exercises.

Variations

• → Perform the circuit before training as activation, or after as strength work.