Side band resistance bench bear plank with knee/ leg extension and free leg curl under
Channel: Wellman Wellness Training
Date: 2024-02-26

Anchor a resistance band about knee level, and place a flat bench vertical from the anchor position a fair distance away (1-3 meters) to ensure enough lateral resistance. 

Place the said resistance band on the leg closest to the anchor position just above knee level to provide resistance to the abduction position (away from groin area) with substantial pull. 

From this position proceed to:

- Get into a "Bear Plank" position , arms elevated onto flat bench. Shins nearly parallel with floor, shoulder blades pinned down and back, hips pinned forward
- Curl the non loaded leg towards butt as if to perform a hamstring curl

Then slowly work towards extending MORE UPWARDS rather than backwards with the banded leg, pushing the hips towards the ceiling, and working towards driving the working leg heel to the ground. 

Try your best to keep the same shape with the rest of your body, and perform for desired amount of reps. 

Switch sides when completed.