Trail Strong Move of the Week – Week Eight

All of these moves are geared toward helping you build and strengthen your muscles, ligaments, and bones to become even stronger on the trail. That including walking, hiking, and running! So fun for everyone. ⛰

🍑 Banded Squat Push Out 🍑
How To:
– Stand with feet should-width apart, toes forward.
– Perform a squat like you normally would.
– Lower down as if you are going to sit on a chair.
– Once you are in the lower position drive your knees out and hold for a few seconds.
– Allow knees to come back into starting position. But don’t let cave in.
– Drive back to standing.
– Squeeze the glutes.
– Repeat
Tips:
– Keep core engaged
– This can test your balance. Don’t do next rep until fully stable.
– Goal: don’t let your knees cave in
– Level Up: increase band resistance or add weights in hands
Reps:
– 8 to 12 with at least 2 sets (each side)
What’s Going to Burn:
– Quads
– Glutes
– Hamstrings
– Abductor
– Core

📣 PSA: I film the moves after I do them during my morning workout. So yes, my hair is crazy, I’m sweaty, I have no makeup on, and I don’t give AF! You get me real and raw because that’s who I am. Embrace being you in your own skin! 💖

✏️ Drop me any questions or comments you have on these moves.

✌🏻 Until next week!

Checkout the reel I create on Instagram CLICK HERE

Be Trail Strong – Be Trail Fab

Coach RJ

PS: Make sure you are following me on Instagram @fabandfitwithrj