I use what you call booty bands for these exercises. In the picture is the set that I bought but you can purchase any brand you desire. This is a great workout, I do 3 sets of 15 for each movement.
Plank Knee thrusts
Straight leg lifts
Standing hip abduction
Side shuffles with a squat in between steps
I start off with a light band and move to a heavier band with each set. This is a killer but you got this.