Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermediate: 25-50lbs
Advanced: 55-80+lbs
*Modification: do banded donkey kicks on all fours, on the floor!
Up Next in WEEK 23 DAY 1: FULL BODY
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BANDED SQUAT STEPS (4x10)
First, sit into a squat with a band right under your knees, perform your 10 steps per side.
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LEG EXTENSIONS TO MODIFIED PUSHUP (3x...
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
Zero equipment
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BIRD DOG LATERAL SHIFT (3x12) PER SIDE
From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.
Zero equipment
