Bands Before Brunch

A two-week morning band challenge. Twenty focused minutes, then you may return to pancakes with a clear conscience.

Start when you are ready. 8 checkmarks complete it. Badge: Early Bird.

Rules

• Eight sessions across fourteen days.
• A mini band or fabric band is the star. Bodyweight versions count if the band is in the laundry.
• Mornings are suggested, not policed.

Schedule

1. Morning 1: Groundwork

   Do session 1 from The Cheek Starter, or 3 rounds of sit-to-stands, glute bridges, and a supported split squat.

2. Morning 2: Band finisher

   Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

3. Morning 3: Walk it off

   A 20–40 minute easy walk. This counts. Consistency includes the days you do not sweat through your shirt.

4. Morning 4: Band finisher

   Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

5. Morning 5: Hinge practice

   A slow hip hinge or Romanian deadlift you can brace, then donkey kicks.

6. Morning 6: Band finisher

   Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

7. Morning 7: Full rest

   No workout. Sleep, stretch if you like, and let the week settle.

8. Morning 8: Band finisher

   Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

9. Morning 9: Bridge day

   Three sets of glute bridges and two sets of frog pumps. Leave a little gas in the tank.

10. Morning 10: Band finisher

    Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

11. Morning 11: Single-leg practice

    Reverse lunges or supported split squats, plus standing hip abductions.

12. Morning 12: Band finisher

    Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.

13. Morning 13: Repeat a favorite

    Redo the session that felt best this week. Same plan, slightly cleaner reps.

14. Morning 14: Band finisher

    Banded lateral walks, kickbacks, and a glute bridge. Stop at twenty minutes.