Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE LIGHT FLAT BAND *
Description: Start in a static squat position with your band securely anchored under both feet and hands, while grasping the middle of the band; holding this static and somewhat upright and stabilized position, pull the band upwards toward your chest; return to start and repeat, while maintaining the squat start position.
Coach’s Tip: This exercise targets your hips and upper legs, and works your biceps, shoulders and upper traps. Hold a stabilized position of the upper back (shoulders externally rotated). Avoid allowing your shoulder to roll in and keep the band close to your body during the raising and lowering phases. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND - ANCHORED LOW *
FLY - LEFT
Description: With the band anchored in front of your body at shoulder height, set up in a sidelying plank on your right side, with your elbow under the shoulder; grasp the band with your left hand, thumb down; pull directly back using a straight arm.
Coach’s Tip: This exercise challenges total body stabilization, as well as focusing on core stabilization and targeting the back of your shoulder. Do not let your hips drop toward the floor or roll open (stomach facing ceiling) while executing the Reverse Fly. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
PLANK-REVERSE FLY - RIGHT
Description: With the band anchored in front of your body at shoulder height, set up in a sidelying plank on your left side, with your elbow under the shoulder; grasp the band with your right hand, thumb down; pull directly back using a straight arm.
Coach’s Tip: This exercise challenges total body stabilization, as well as focusing on core stabilization and targeting the back of your shoulder. Do not let your hips drop toward the floor or roll open (stomach facing ceiling) while executing the Reverse Fly. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG FLAT BAND - ANCHORED LOW *
TWIST - LEFT
Description: Anchor the band to the right side of the body and stand upright; grasp the band out in front of your body wit h both hands; holding this stabilized position, rotate to the left side and return centre.
Coach’s Tip: This exercise targets the core and arms as a stabilizer. Increase intensity by using a thicker or multiple bands. Initiate bracing with the core by tightening it as you rotate. Do not let the arms dominant the rotational motion. Your core should take your arms along for the ride by initiating the rotary movement!
Take a moment to rest before switching to the RIGHT.
Description: Anchor the band to the left side of the body and stand upright; grasp the band out in front of your body with both hands; holding this stabilized position, rotate to the right side and return centre.
Coach’s Tip: This exercise targets the core and arms as a stabilizer. Increase intensity by using a thicker or multiple bands. Initiate bracing with the core by tightening it as you rotate. Do not let the arms dominant the rotational motion. Your core should take your arms along for the ride by initiating the rotary movement!
TWIST - RIGHT
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Place the band across your waist; lie on your back with your knees flexed about 90-degrees, hands at the sides of your body, anchoring the band; simultaneously press your arms into the floor, while fully lifting your hips; press your hips up against the band resistance; lower your hips and repeat.
Coach’s Tip: Though predominantly hip-centric, the hip lift is also a great exercise to activate the arms and posterior chain (back side) of your upper body. Also, both the posterior and anterior core (abs and back) co-contract in this movement. This occurs as you lift your hips and press your arms into the floor. The hip lift helps to prep your lower and upper body for any type of workout. Be sure to push your hips as high as possible—use your glutes—but also keep the core engaged throughout the movement. Make the exercise harder by using a heavier band or pressing harder into the floor.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND - ANCHORED LOW *
Description: Lay on your back, feet hip-width apart, with the band anchored overhead; grasp the band with your hands about a foot above your head, and your hands positioned just beyond the top of your head; maintaining straight arms, pull the band toward your thighs; return to start and repeat.
Coach’s Tip: This exercise works the lats and the backs of your upper arms, as well as core stabilization. Avoid arching your back by bracing/tightening the core and tightening/pinching your glutes. Make the exercise harder by moving away from your anchor point or using a heavier or multiple bands. Lifting your shoulders from the ground as you pull the band from overhead lights up the core even more!
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND *
Description: Start in a seated v-sit with the band wrapped around the bottoms of your feet, knees and hips flexed/bent and holding the band with your elbows flexed 90-degrees; simultaneously straighten your legs by extending your hips and knees, while straightening your arms and flexing the shoulders by raising your hands overhead; return to start and repeat
Coach’s Tip: This exercise targets your core, hip flexors, arms, fronts of the shoulders and your traps/upper back. Keep your spine elongated throughout the exercise by not flexing or rounding the spine. Work up to increasing duration as long as you can maintain proper spinal position and overall form. Make the exercise harder by using a heavier band or multiple bands.
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED LOW *
Description: Start in a static squat position with your band securely anchored under both feet and hands, while grasping the middle of the band; holding this static and somewhat upright and stabilized position, pull the band upwards toward your chest; return to start and repeat, while maintaining the squat start position.
Coach’s Tip: This exercise targets your hips and upper legs, and works your biceps, shoulders and upper traps. Hold a stabilized position of the upper back (shoulders externally rotated). Avoid allowing your shoulder to roll in and keep the band close to your body during the raising and lowering phases. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND - ANCHORED LOW *
FLY - LEFT
Description: With the band anchored in front of your body at shoulder height, set up in a sidelying plank on your right side, with your elbow under the shoulder; grasp the band with your left hand, thumb down; pull directly back using a straight arm.
Coach’s Tip: This exercise challenges total body stabilization, as well as focusing on core stabilization and targeting the back of your shoulder. Do not let your hips drop toward the floor or roll open (stomach facing ceiling) while executing the Reverse Fly. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
PLANK-REVERSE FLY - RIGHT
Description: With the band anchored in front of your body at shoulder height, set up in a sidelying plank on your left side, with your elbow under the shoulder; grasp the band with your right hand, thumb down; pull directly back using a straight arm.
Coach’s Tip: This exercise challenges total body stabilization, as well as focusing on core stabilization and targeting the back of your shoulder. Do not let your hips drop toward the floor or roll open (stomach facing ceiling) while executing the Reverse Fly. Increase intensity by using a thicker or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG FLAT BAND - ANCHORED LOW *
TWIST - LEFT
Description: Anchor the band to the right side of the body and stand upright; grasp the band out in front of your body wit h both hands; holding this stabilized position, rotate to the left side and return centre.
Coach’s Tip: This exercise targets the core and arms as a stabilizer. Increase intensity by using a thicker or multiple bands. Initiate bracing with the core by tightening it as you rotate. Do not let the arms dominant the rotational motion. Your core should take your arms along for the ride by initiating the rotary movement!
Take a moment to rest before switching to the RIGHT.
Description: Anchor the band to the left side of the body and stand upright; grasp the band out in front of your body with both hands; holding this stabilized position, rotate to the right side and return centre.
Coach’s Tip: This exercise targets the core and arms as a stabilizer. Increase intensity by using a thicker or multiple bands. Initiate bracing with the core by tightening it as you rotate. Do not let the arms dominant the rotational motion. Your core should take your arms along for the ride by initiating the rotary movement!
TWIST - RIGHT
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Place the band across your waist; lie on your back with your knees flexed about 90-degrees, hands at the sides of your body, anchoring the band; simultaneously press your arms into the floor, while fully lifting your hips; press your hips up against the band resistance; lower your hips and repeat.
Coach’s Tip: Though predominantly hip-centric, the hip lift is also a great exercise to activate the arms and posterior chain (back side) of your upper body. Also, both the posterior and anterior core (abs and back) co-contract in this movement. This occurs as you lift your hips and press your arms into the floor. The hip lift helps to prep your lower and upper body for any type of workout. Be sure to push your hips as high as possible—use your glutes—but also keep the core engaged throughout the movement. Make the exercise harder by using a heavier band or pressing harder into the floor.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND - ANCHORED LOW *
Description: Lay on your back, feet hip-width apart, with the band anchored overhead; grasp the band with your hands about a foot above your head, and your hands positioned just beyond the top of your head; maintaining straight arms, pull the band toward your thighs; return to start and repeat.
Coach’s Tip: This exercise works the lats and the backs of your upper arms, as well as core stabilization. Avoid arching your back by bracing/tightening the core and tightening/pinching your glutes. Make the exercise harder by moving away from your anchor point or using a heavier or multiple bands. Lifting your shoulders from the ground as you pull the band from overhead lights up the core even more!
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND *
Description: Start in a seated v-sit with the band wrapped around the bottoms of your feet, knees and hips flexed/bent and holding the band with your elbows flexed 90-degrees; simultaneously straighten your legs by extending your hips and knees, while straightening your arms and flexing the shoulders by raising your hands overhead; return to start and repeat
Coach’s Tip: This exercise targets your core, hip flexors, arms, fronts of the shoulders and your traps/upper back. Keep your spine elongated throughout the exercise by not flexing or rounding the spine. Work up to increasing duration as long as you can maintain proper spinal position and overall form. Make the exercise harder by using a heavier band or multiple bands.
