BioSync360 Free Workout Guide

Glute & Hip Band - $19.99

The Glute & Hip Band is versatile for various exercises targeting the gluteal muscles. Incorporate the following movements into your routine:

Hip Circles
- How to Perform: Place the band just above your knees. Stand with feet shoulder-width apart, slightly bend your knees, and rotate your hips in a circular motion.
- Benefits: Enhances hip mobility and activates the gluteal muscles.
- Visual Guide: Hip Circles Exercise
Dead Bugs
- How to Perform: Lie on your back with the band around your feet. Raise your arms toward the ceiling and bend your knees at a 90-degree angle. Extend your right arm and left leg simultaneously, then return to the starting position and switch sides.
- Benefits: Strengthens the core and stabilizes the hips.
- Visual Guide: Dead Bug Exercise
Knee Drives
- How to Perform: With the band around your feet, stand tall. Drive one knee upward toward your chest while balancing on the opposite leg, then alternate.
- Benefits: Improves hip flexor strength and balance.
- Visual Guide: Banded Knee Drive
Single-Leg Deadlifts
- How to Perform: Place the band under one foot and hold the other end in the opposite hand. Hinge at the hips, lowering your torso while lifting the non-supporting leg behind you, then return to standing.
- Benefits: Targets the glutes and hamstrings, enhancing balance.
- Visual Guide: Single-Leg Deadlift
Banded Clamshells
- How to Perform: Lie on your side with the band above your knees. Keep your feet together and open your top knee toward the ceiling, then lower it back.
- Benefits: Activates the gluteus medius, improving hip stability.
- Visual Guide: Banded Clamshells
Banded Squats
- How to Perform: Place the band just above your knees. Stand with feet shoulder-width apart. Lower into a squat by pushing your hips back and bending your knees, then return to standing.
- Benefits: Engages the glutes, quadriceps, and core muscles.
- Visual Guide: Banded Squats
Crab Walks
- How to Perform: With the band above your knees, squat slightly and step side-to-side, maintaining tension on the band.
- Benefits: Strengthens the gluteus medius and improves hip stability.
- Visual Guide: Crab Walks
High Plank Leg Lifts
- How to Perform: In a high plank position with the band around your ankles, lift one leg toward the ceiling, then alternate.
- Benefits: Targets the glutes and core, enhancing stability.
- Visual Guide: High Plank Leg Lifts
Banded Glute Bridge Abductions
- How to Perform: Lie on your back with the band above your knees. Perform a glute bridge and, at the top, push your knees outward against the band, then return.
- Benefits: Activates the gluteus maximus and medius.
- Visual Guide: Banded Glute Bridge Abductions
Standing Kickbacks
- How to Perform: Stand with the band around your ankles. Extend one leg straight back, squeezing the glute, then alternate.
- Benefits: Isolates and strengthens the gluteal muscles.
- Visual Guide: Standing Kickbacks

Hip Thrust Belt - $69.99

The Hip Thrust Belt is designed to provide comfort and stability during glute-focused exercises. Incorporate these movements into your routine:

Glute Bridges
- How to Perform: Lie on your back with knees bent and feet flat on the floor. Place the belt over your hips for added resistance. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down.
- Benefits: Strengthens the gluteus maximus and improves hip extension.
- Visual Guide: Glute Bridges
Hip Thrusts
- How to Perform: Sit on the ground with your upper back against a bench and the belt over your hips. Roll a barbell over the belt for added resistance. Thrust your hips upward, squeezing your glutes, then lower back down.
- Benefits: Enhances glute strength and power.
- Visual Guide: Hip Thrusts
Lunges
- How to Perform: Stand tall and step forward into a lunge position, keeping the belt around one shoulder for added resistance. Push back to the starting position and alternate legs.
- Benefits: Targets the glutes, quadriceps, and hamstrings, improving lower body strength.
- Visual Guide: Lunges
Squats
- How to Perform: With the belt around your shoulders, stand with feet shoulder-width apart. Lower into a squat by pushing your hips back and bending your knees, then return to standing.
- Benefits: Engages the glutes, quadriceps, and core muscles.
- Visual Guide: Squats
Reverse Hypers
- How to Perform: Lie face down on a bench with your hips at the edge and the belt secured around your ankles. Keeping your legs straight, lift them toward the ceiling, squeezing your glutes at the top, then lower back down.
- Benefits: Strengthens the glutes and lower back muscles.
- Visual Guide: Reverse Hypers
Bulgarian Split Squats
- How to Perform: With the belt around your shoulders, stand a few feet in front of a bench. Place one foot behind you on the bench and lower into a lunge, keeping your front knee aligned with your toes, then return to standing.
- Benefits: Targets the glutes, quadriceps, and hamstrings, improving balance and unilateral strength.
- Visual Guide: Bulgarian Split Squats
Step-Ups
- How to Perform: Place one foot on a bench or step with the belt around your shoulders. Step up onto the bench, driving through your heel, then step back down and alternate legs.
- Benefits: Enhances glute and leg strength, promoting functional movement.
- Visual Guide: Step-Ups
Frog Pumps
- How to Perform: Lie on your back with the belt over your hips and the soles of your feet together, knees bent outward. Perform a glute bridge by lifting your hips toward the ceiling, squeezing your glutes at the top, then lower back down.
- Benefits: Isolates the glute muscles, enhancing activation and strength.
- Visual Guide: Frog Pumps
Cable Pull-Throughs
- How to Perform: Stand facing away from a cable machine with the belt attached to the low pulley. Hinge at the hips, allowing the cable to pull your hips back, then thrust your hips forward, squeezing your glutes at the top.
- Benefits: Targets the glutes and hamstrings, promoting hip extension strength.
- Visual Guide: Cable Pull-Throughs

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