Compression Control Training

Exercises

A breakdown of all exercises in this workout.

Banded Single Leg Forward Fold (Half Butterfly)

1 sets x 6 reps

Second

Banded Single Leg Forward Fold (Half Butterfly)

1 sets x 6 reps

20s

rest

Equipment

Pull Up Band, Thera-Band

Focus

Mobility / Flexibility, Strength, Warm-Up / Activation

Equipment

Pull Up Band, Thera-Band

Focus

Mobility / Flexibility, Strength, Warm-Up / Activation

How to Perform

1. Sit on the floor with one leg extended straight in front of you and the opposite leg bent with the sole of your foot resting against your inner thigh.
2. Loop a resistance band around a support in front of you and hold the ends of the band with both hands.
3. Sit tall with your spine long and engage your core before moving forward.
4. Gently pull on the band to assist you as you hinge from your hips and fold toward the extended leg.
5. Keep your extended leg straight with your toes pointing while maintaining length through your spine.
6. Allow the band to guide you deeper into the stretch while keeping your shoulders relaxed and avoiding rounding excessively through your lower back.
7. Hold the deepest comfortable position while breathing steadily and relaxing into the stretch.
8. Use your core and hips to return to the starting position with control before switching sides.

How to Perform

No description found

Banded Pancake Pulls

1 sets x 6 reps

Second

Banded Pancake Pulls

1 sets x 6 reps

20s

rest

Equipment

Pull Up Band

Focus

Mobility / Flexibility

Equipment

Pull Up Band

Focus

Mobility / Flexibility

How to Perform

1. Sit on the floor in a wide straddle (pancake) position with a resistance band anchored in front of you.
2. Hold the ends of the band with both hands and sit tall with your spine long and chest lifted.
3. Brace your core and gently pull on the band to assist your torso forward between your legs.
4. Hinge from your hips as you allow the band to guide you deeper into the pancake stretch.
5. Keep your knees straight throughout the movement.
6. Pause briefly at your deepest comfortable range while maintaining a long spine.
7. Use your hips and core to return to the starting position with control while maintaining tension on the band.
8. Repeat for controlled repetitions without bouncing or forcing the stretch.

How to Perform

No description found

Banded Straddle Push Outs

1 sets x 8 reps

Second

Banded Straddle Push Outs

1 sets x 8 reps

20s

rest

Equipment

Pull Up Band, Thera-Band

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

Equipment

Pull Up Band, Thera-Band

Focus

Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation

How to Perform

1. Sit on the floor in a wide straddle position with a resistance band secured behind your back and held in your hands.
2. Sit tall with your spine long and your legs actively engaged while keeping your toes pointed.
3. Hold the band in front of you with your arms positioned to create tension as you press forward.
4. Push your hands forward against the resistance of the band while hinging from your hips and lowering your torso toward the floor.
5. Use your inner thighs and core to actively pull yourself deeper into the pancake position while the band provides resistance against the movement.
6. Maintain a long spine as you reach forward, avoiding collapsing through your shoulders and chest or rounding excessively.
7. Pause briefly at your deepest controlled range, then use your core and hips to return to the starting position.
8. Repeat with slow, controlled repetitions while maintaining active flexibility and tension.

How to Perform

No description found

Seated Quick Leg Bounces

1 sets x 20 reps

Second

Seated Quick Leg Bounces

1 sets x 20 reps

20s

rest

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Not needed

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Sit on the floor with both legs extended straight in front of you and place your hands slightly behind your hips for support.
2. Sit tall with your chest lifted and engage your core to maintain a stable posture.
3. Keep one leg extended on the floor while lifting the working leg slightly off the ground.
4. Perform small, quick controlled bounces with the working leg by lifting and lowering it through a short range of motion.
5. Keep the movement initiated from the hip while maintaining a straight knee and active leg.
6. Avoid leaning back excessively or using momentum from your upper body.
7. Continue the quick pulses for the prescribed time or repetitions before switching sides.
8. Maintain steady breathing and control throughout the movement.

How to Perform

No description found

Pike Leg Lifts (forearms)

1 sets x 10 reps

Second

Pike Leg Lifts (forearms)

1 sets x 10 reps

20s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on the floor with both legs extended straight in front of you and place your forearms on the ground beside your hips for support.
2. Sit tall with your chest lifted and brace your core while keeping both legs straight.
3. Press firmly through your forearms and engage your shoulders to create a stable base.
4. Lift one straight leg off the floor while keeping the opposite leg extended and grounded.
5. Raise the working leg as high as you can while maintaining a straight knee, pointed toes, and control through the movement.
6. Pause briefly at the top while maintaining core tension and an upright posture.
7. Slowly lower the leg back toward the floor without losing control.
8. Complete the desired repetitions before switching to the opposite leg.

How to Perform

No description found

Straddle to Pike Leg Lifts

1 sets x 8 reps

Second

Straddle to Pike Leg Lifts

1 sets x 8 reps

20s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Skill, Strength

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Skill, Strength

How to Perform

1. Sit on the floor with your legs extended in a wide straddle position and place your hands behind you for support.
2. Lean your torso slightly back while keeping your spine long and your chest lifted.
3. Engage your core and press your hands into the floor to create a stable base.
4. Lift both legs off the floor while maintaining straight knees and active toes.
5. Bring your legs together from the straddle position into a pike position by controlling the movement through your hips and core.
6. Return the legs back out into the straddle position while maintaining control and keeping your back stable.
7. Continue alternating between straddle and pike positions without using momentum or collapsing through your posture.

How to Perform

No description found

Pike Leg Lifts

1 sets x 6 reps

Second

Pike Leg Lifts

1 sets x 6 reps

20s

rest

Equipment

Not needed

Focus

Movement Control, Skill, Strength

Equipment

Not needed

Focus

Movement Control, Skill, Strength

How to Perform

1. Sit on the floor with your legs extended straight in front of you and your hands placed beside you for support.
2. Sit tall with your chest lifted and brace your core to create a strong starting position.
3. Press your hands firmly into the floor and engage your shoulders to lift your hips.
4. Keeping your legs straight and toes pointed, lift both legs off the floor using your core and hip flexors.
5. Raise your legs as high as you can while maintaining straight knees and control through the movement.
6. Pause briefly at the top while keeping your spine tall and shoulders active.
7. Slowly lower your legs back to the floor without losing control or collapsing your posture.
8. Repeat for the desired number of repetitions while maintaining tension throughout your body.

How to Perform

No description found

Seated Banded Hip Flexor Tucks

2 sets x 12 reps

Second

Seated Banded Hip Flexor Tucks

2 sets x 12 reps

30s

rest

Equipment

Pull Up Band

Focus

Movement Control, Skill, Strength

Equipment

Pull Up Band

Focus

Movement Control, Skill, Strength

How to Perform

1. Sit on the floor with both legs extended straight in front of you and place your hands slightly behind your hips for support.
2. Loop a resistance band around one foot and around an anchor in front of you.
3. Sit tall with your chest lifted and brace your core.
4. Pull your knee toward your chest by lifting your foot off the floor against the resistance of the band.
5. Pause briefly while keeping your spine tall and shoulders relaxed.
6. Slowly extend your leg back to the starting position with control, maintaining tension in the band throughout.
7. Avoid leaning excessively backward or using momentum to complete the movement.
8. Repeat for the desired number of repetitions.

How to Perform

No description found

Cobra Stretch

1 sets x reps

Second

Cobra Stretch

1 sets x reps

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Lie face down on the floor with your legs extended behind you and the tops of your feet resting on the ground.
2. Place your hands underneath your shoulders with your elbows bent and close to your sides.
3. Engage your core and gently press through your hands to lift your chest away from the floor.
4. Extend through your spine while keeping your hips and pelvis connected to the ground.
5. Allow your chest to open and shoulders to move back while keeping your neck relaxed.
6. Hold the stretch at a comfortable range while breathing steadily and avoiding compression in the lower back.
7. Slowly lower your chest back to the floor with control when finished.

How to Perform

No description found

Click any exercise to view a detailed, overview, instructions, and more.

About This Workout

What You’ll Learn

Equipment Needed

How to Use This Workout

Log in to unlock this workout

New free workouts every month.

Filters

Workout Duration

Workout Availability

Equipment

Exercises

Banded Single Leg Forward Fold (Half Butterfly)

Banded Pancake Pulls

Banded Straddle Push Outs

Seated Quick Leg Bounces

Pike Leg Lifts (forearms)

Straddle to Pike Leg Lifts

Pike Leg Lifts

Seated Banded Hip Flexor Tucks

Cobra Stretch

Log In to Continue

Log In to Continue

Log In

OR

Compression Control Training