Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED HIGH *
STABILITY PUSH - LEFT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your right leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
Take a moment to rest before switching to the RIGHT.
STABILITY PUSH - RIGHT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your left leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM STRENGTH BAND - ANCHORED LOW *
STABILIZATION
Description: Facing the band anchor point in front of your body, grasp the band with your arm/thumbs slightly rotated inward and position your arms overhead; from an upright stance, maintain the overhead arms start position while lowering into a squat; achieve desired depth, return to the start position and repeat.
Coach’s Tip: This exercise target the posterior chain (your backside) statically in the upper back and shoulders regions, while targeting the lower body hip musculature, too. All movement occurs from the up/down motion of the squat (hips, knees, ankles flexing). Do not fold over at your waist. Keep your head neutral and fix your eyes straight head. Increase intensity by moving away from your anchor point, 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 *
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.
30 Second Break
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED HIGH *
STABILITY PUSH - LEFT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your right leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
Take a moment to rest before switching to the RIGHT.
STABILITY PUSH - RIGHT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your left leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM STRENGTH BAND - ANCHORED LOW *
STABILIZATION
Description: Facing the band anchor point in front of your body, grasp the band with your arm/thumbs slightly rotated inward and position your arms overhead; from an upright stance, maintain the overhead arms start position while lowering into a squat; achieve desired depth, return to the start position and repeat.
Coach’s Tip: This exercise target the posterior chain (your backside) statically in the upper back and shoulders regions, while targeting the lower body hip musculature, too. All movement occurs from the up/down motion of the squat (hips, knees, ankles flexing). Do not fold over at your waist. Keep your head neutral and fix your eyes straight head. Increase intensity by moving away from your anchor point, 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 *
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.
30 Second Break
Prepare to start round 3!
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED HIGH *
STABILITY PUSH - LEFT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your right leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
Take a moment to rest before switching to the RIGHT.
STABILITY PUSH - RIGHT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your left leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM STRENGTH BAND - ANCHORED LOW *
STABILIZATION
Description: Facing the band anchor point in front of your body, grasp the band with your arm/thumbs slightly rotated inward and position your arms overhead; from an upright stance, maintain the overhead arms start position while lowering into a squat; achieve desired depth, return to the start position and repeat.
Coach’s Tip: This exercise target the posterior chain (your backside) statically in the upper back and shoulders regions, while targeting the lower body hip musculature, too. All movement occurs from the up/down motion of the squat (hips, knees, ankles flexing). Do not fold over at your waist. Keep your head neutral and fix your eyes straight head. Increase intensity by moving away from your anchor point, 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 *
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.
30 Second Break
Prepare to start round 4!
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED HIGH *
STABILITY PUSH - LEFT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your right leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
Take a moment to rest before switching to the RIGHT.
STABILITY PUSH - RIGHT
Description: Anchor the band at shoulder height; face away from the anchor point; from a standing, single leg stance, with your left leg flexed/thigh parallel to the ground, grasp the band in each hand, with the band coming over each shoulder, elbows at your sides; maintaining a stabilized, upright position; straighten your arms by pressing your hands forward; allow your elbows to move from the sides of the body; return to start and repeat.
Coach’s Tip: This exercise works total body and core stabilization and single leg balance, as well as sculpting your chest, shoulders and arms. Make the exercise harder by moving away from the anchor point, using a heavier band, using multiple bands, moving faster or increasing range of motion.
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM STRENGTH BAND - ANCHORED LOW *
STABILIZATION
Description: Facing the band anchor point in front of your body, grasp the band with your arm/thumbs slightly rotated inward and position your arms overhead; from an upright stance, maintain the overhead arms start position while lowering into a squat; achieve desired depth, return to the start position and repeat.
Coach’s Tip: This exercise target the posterior chain (your backside) statically in the upper back and shoulders regions, while targeting the lower body hip musculature, too. All movement occurs from the up/down motion of the squat (hips, knees, ankles flexing). Do not fold over at your waist. Keep your head neutral and fix your eyes straight head. Increase intensity by moving away from your anchor point, 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 *
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.
