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CONGRATULATIONS!

for receiving your brand new CACTi Performance Bands & Sliders

NEED HELP? WE'RE ALWAYS HERE! email us!  

help@cactiperformance.co  

Now enjoy your workout guide :)

1 - SQUAT 

1. Place the band slightly above your knees

2. Stand up with your feet hip-wide and your hands at your chest

3. Bend your knees and lower your butt into a squat

4. Stand back up

5. Repeat for 20 reps

Remember to keep your core tight, your chest up and your back straight.

2 - SQUAT TO LATERAL RAISE 

1. Place the band slightly above you knees

2. Stand up with your feet hip-wide and your hands at your chest

3. Bend your knees and lower your butt into a squat

4. Stand back up and lift up your right leg out to the side. Make sure to keep your knee straight

5. Repeat for 20 reps

Remember to keep your core tight, your chest up and you back straight. 

3 - LATERAL BAND WALKS 

1. Place the band around your thighs

2. Stand in a quarter-squat position with your feet hip-wide and hands at your chest

3. Step to the right with your right foot with your feet at a shoulder-width distance

4. Followed by your left bringing them back to hip-width

5. Take 3 steps to the right followed by 3 steps to the left

4 - CLAM SHELLS   

1. Place the band slightly above your knees

2. Lie on your side with your head rested on your palm

3. Bring your feet up to hip height (Or as much as your band allows)

4. Make sure to keep your knees from touching the floor

5. Keep your feet closely together while lifting your top knee up

6. Once you feel some resistance, slight pause and slowly lower the knee to its initial position

7. Repeat for 20 reps each side. 

5 - STANDING GLUTE KICKBACKS 

1. Place the band around your thighs

2. Place your hands on your hips & put all your weight into your left leg

3. Place your right toes on the ground about an inch behind your left heel

4. Keep your abs tight and pelvis under as you kick your right leg back with your knees kept straight

5. Repeat for 20 reps each side  

6 - Reverse Lunge  

1. Begin in a plank position on hands and toes with both feet on sliders

2. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air

3. Pull one leg in toward your chest, then extend back to start position

4. Just before your leg is completely straight, begin bringing the opposite leg into your chest

5. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air

6. Do 20 reps each side.   

7 - Mountain Climbers 

1. Begin in a plank position on hands and toes with both feet on sliders

2. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air

3. Pull one leg in toward your chest, then extend back to start position

4. Just before your leg is completely straight, begin bringing the opposite leg into your chest

5. Repeat, quickly switching legs and making sure to keep hips down, not letting them pop up into the air

6. Do 20 reps each side. 

8 - Lateral Lunge   

1. Start standing, with both feet on sliders, feet shoulder-width apart

2. Engage your glutes and send your hips back as you slide right foot to the right side, bending the left leg slightly, without allowing left knee to go past left toes

3. Extend the right leg as far as you can, balancing most of your weight on the left (bent) leg

4. Pull right foot back toward you as you straighten your left leg to return to standing position

5. Repeat on the other side

6. Do 10 reps on each side 

9 - Knee Tucks  

1. Begin in a plank position on hands and toes with both feet on sliders

2. Engage your core and maintain a flat back and straight body line. Do not let hips drop or raise up in the air

3. Draw both feet in, bending your knees, until you’re as close to your chest as you can get. Make sure to focus on pulling with your core muscles

4. Press both feet back to the start position

5. Repeat 15 times 

10 - Alternating Slider Pushups  

1. On all fours with your hands on gliders, slide your hands forward so your torso is at a 45-degree angle to the floor

2. Keeping your left hand still, slide your right hand out to the right, and lower your chest to the ground like a pushup

3. Press back up, and return to the starting position

4. Repeat, sliding your left hand out to the left

5. Do 10 reps on each side   

Download The PDF Version!

Click below to get this guide in PDF so you can print and take with you to the gym!

DOWNLOAD WORKOUT PDF
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