FEEL: You should feel your hamstring and core muscles working.
COMPENSATION: Don’t let your hips drop down as you extend your leg out.
FEEL: You should feel your glutes and hamstrings working.
COMPENSATION: Don’t arch your back, keep it flat. Don’t straighten your knees. Keep a slight bend in your knees, don’t straighten them.
FEEL: You should feel the muscles in your lower body working and shoulder.
COMPENSATION: Keep your back upright and chest up. Keep your elbows in at your side as you squat.
FEEL: You should feel the muscles in your lower leg working as well as your thigh muscles.
COMPENSATION: Keep your toes pointed up while holding the kettlebell and straightening your leg.
FEEL: You should feel your hip muscles working.
COMPENSATION: Keep the knee straight up and out from the hip, don’t let it drop. Only rotate the lower leg.
FEEL: You should feel your glute and hip muscles working.
COMPENSATION: Keep your back upright as you squat, don’t bend forward too much. Keep the knee that has the band around in line with your hip, don’t let the band pull your knee in.
FEEL: You should feel a stretch in the bottom of your big toe and underneath your foot.
COMPENSATION: Keep your big toe on the towel, not all of your foot. Keep your knee straight when raising your heel.
FEEL: You should feel your core and hip muscles working.
COMPENSATION: Keep your back flat, don’t arch it. Keep your elbows straight and stay strong in your shoulders for stability.
FEEL: You should feel your shoulder and upper back muscles working.
COMPENSATION: Keep your back upright, don’t lean back or forwards. Keep your upper trap muscles relaxed.
FEEL: You should feel a stretch in your ankle and your calf muscle.
COMPENSATION: Keep your heel flat on the surface, don’t let it come up.
FEEL: You should feel your core, low back, and hip muscles working.
COMPENSATION: Don’t move your whole body as you tilt forwards and backwards. Use only your low back and core muscles.
FEEL: You should feel a stretch/pulling sensation in the back of the leg you’re moving. You may feel this from your low back all the way down into your foot.
COMPENSATION: Try to keep the rest of your body still and your knee in the same position that you start in. View video for other tips and details.
FEEL: You should feel your core and upper back muscles working.
COMPENSATION: Don’t let your hips drop in the plank position. Don’t let the band roll you forward, use your core to keep you stable.
FEEL: You should feel the muscles in your shoulder, forearm.
COMPENSATION: Keep your back upright, don’t slouch. Keep your elbow squeezed in for the arm in the front rack position. Don’t shrug your shoulders on either side, keep your traps relaxed. Maintain these positions when walking.
FEEL: With the leg kicking out you will feel the muscles on the back of the hip working, with the arm that is punching out you will feel the muscles on top of the shoulder and back of the shoulder blade working. You should feel your core muscles working the entire time.
COMPENSATION: Avoid rotating the trunk, arching the back as you raise your leg, or shrugging the shoulder as you raise the arm.
FEEL: You should feel your glutes, hamstrings, and low back working.
COMPENSATION: Keep your back flat, don’t arch it. Control the weight going up and down. Keep your feet staggered.
FEEL: You should feel this in your glutes, quadriceps, and calf muscles.
COMPENSATION: Don’t let your knee cave in as your land, keep it straight. Don’t arch your back as you hop forward.
FEEL: You should feel a stretch in your low back and hips. You should also feel a stretch in your calves.
COMPENSATION: Keep your arms straight and back flat as you go into the downward dog. Keep your knee straight as you stretch your calf.
FEEL: You should feel your lower body muscles working in the leg balancing. You should also feel your shoulder muscles working.
COMPENSATION: Keep your back flat and hips square, don’t rotate to either side. Don’t bring the bands up over your shoulders.
FEEL: You should feel the muscles in your shoulder working.
COMPENSATION: Always keep some tension in the band. Don’t let your wrist come in and loose tension.
FEEL: You should feel your calf and ankle muscles working to control the movement.
COMPENSATION: Keep the rest of your leg and thigh still, focus on movement at the ankle.
FEEL: You will feel your quads working with this exercise. You may also feel a stretch behind your knee in the calf and hamstring region when your knee is straight.
COMPENSATION: Focus on staying tall and keeping your weight on your front foot as you perform this exercise. Do not lean side to side, lose your balance, or have poor knee alignment. Make sure your hip is pushed forward with your knee straight at the top of the movement.
FEEL: You should feel a stretch in the back of your hip with this exercise. You may feel a bit of a stretch into your low back as well.
FEEL: You should feel a groin, glute, hip flexor, and deep calf stretch with this warm-up routine.
COMPENSATION: Follow along in the video for tips and tricks with each movement to limit compensation.