Stolen from Donnie Thompson! He typically did them as a recovery movement the day after squatting, they worked great for us as a hip accessory movement. These will help balance out all the external rotation work we do with our hips.
Choke your bands around the base of the rack or use a band peg. Hold onto the rack bc the bands are going to pull you back into it.
So 20 leg raises and 20 butterflies. That's one round. I typically stay in the bands and try to go through three times with out rest. Keep your knees straight on the leg raise and toes toward your face. On the butterfly portion, as you pull your legs back to center, rotate your toes inward.
