Workout Guides - Alternating Surrenders


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5. Alternating Surrenders

  • Place band slightly above your knee.
  • Stand with your feet hip-width apart, hands behind your head and squat until both knees are 90 degree. This is your starting position.
  • Kneel with your left knee first and then your right knee to the floor.
  • Lift your left foot up, followed by your right foot and return to the starting position for 1 rep.
  • Do 10 reps.

Tip: Ensure that your knees do not extend over your toes. Tighten your core, squeeze your glutes, keep your hips back and your chest up. Maintain the half-squat position as much as possible.

Primary muscles: Glutes, Quads, Core

Secondary muscles: Hamstrings, Calves

Beginners are recommended to start with the Light Green band (lowest resistance).