Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Start on your back, core braced/tight, and knees bent 90-degrees. Place your feet hip width apart with the band over your hips, and held down with your hands to create the desired resistance. Begin by lifting your hips up into neutral position, which should form a straight line from your knees, through your hips, to your shoulders. Return to start position and repeat.
Coach’s Tip: This exercise challenges your core, upper and lower body as a stabilizers and works your glutes as a “mover.” If you can’t comfortably lift the hips fully to the neutral, set that as a future goal. Maintain eye contact with the ceiling to help keep the head aligned. To decrease the challenge, ease up on the amount of tension in the band by re-gripping the band, and lengthening it over the hips. Also, adjust overall resistance up or down by using a lighter, heavier 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 on your back and anchor the band overhead. Bend the knees about 90- degrees with your feet hip width apart and your arms extended overhead. Hold each end of the band held in your hands, keeping the core braced/tight. Start the exercise by pulling your arms from overhead, down to the sides of your body. Return to start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your arms and lats. Maintain a long spine and keep your gaze oriented toward the ceiling. To decrease the challenge, move closer to the anchor or slightly bend your elbows. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Set up in a standing position with one end of the band wrapped around your left ankle and the other under the right foot. Maintain a tall, upright spinal position, and keep the core tight. Begin by taking the left foot and moving it away from the centre of your body until you reach the desired resistance and range of motion you can manage.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your glutes. Keep the spine neutral by contracting the glutes and anterior core muscles. Doing so will help you to maintain an upright spinal posture and help you avoid bending to the side (lateral flexion) or forward during the exercise. To decrease the challenge, find a stable support to hang onto, and/or ease the tension on the band by lengthening the band. It’s ok to decrease your range of motion, too.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up in a standing position with one end of the band wrapped around your right ankle and the other under the left foot. Maintain a tall, upright spinal position, and keep the core tight. Begin by taking the right foot and moving it away from the centre of your body until you reach the desired resistance and range of motion you can manage.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your glutes. Keep the spine neutral by contracting the glutes and anterior core muscles. Doing so will help you to maintain an upright spinal posture and help you avoid bending to the side (lateral flexion) or forward during the exercise. To decrease the challenge, find a stable support to hang onto, and/or ease the tension on the band by lengthening the band. It’s ok to decrease your range of motion, too.
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: Laying on your right side, anchor one end of the band securely and directly out in front of your body. While holding the other end in your left hand, position yourself in a side plank with your right elbow directly under your shoulder, legs stacked and core tight. Begin by extending your left arm until it’s in line with your body. With the arm straight, keeping tension in the band at the beginning of the movement, pull the band back toward the torso. Return to the straight-arm start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your shoulders and arms. Keep the arm straight throughout the movement. Keep the head aligned. To decrease the challenge cross your legs to increase the base of support. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
PLANK-REVERSE FLY - RIGHT
Description: Laying on your left side, anchor one end of the band securely and directly out in front of your body. While holding the other end in your right hand, position yourself in a side plank with your left elbow directly under your shoulder, legs stacked and core tight. Begin by extending your right arm until it’s in line with your body. With the arm straight, keeping tension in the band at the beginning of the movement, pull the band back toward the torso. Return to the straight-arm start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your shoulders and arms. Keep the arm straight throughout the movement. Keep the head aligned. To decrease the challenge cross your legs to increase the base of support. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED LOW *
CORE TWIST - LEFT
Description: Start in a split stance position right knee on the ground and your left knee directly under your left hip. Maintain a tall, upright spine and keep the core tight. Anchor the band to the side of the body and place one end in your hands, arms extended. Begin by rotating your torso and shoulders toward your forward leg. Return to the start position and repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t fold at the waist for round the spine. To decrease the challenge widen your base of support or decrease your range of motion. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT.
CORE TWIST - RIGHT
Description: Start in a split stance position left knee on the ground and your right knee directly under your right hip. Maintain a tall, upright spine and keep the core tight. Anchor the band to the side of the body and place one end in your hands, arms extended. Begin by rotating your torso and shoulders toward your forward leg. Return to the start position and repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t fold at the waist for round the spine. To decrease the challenge widen your base of support or decrease your range of motion. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED LOW *
TWIST - LEFT
Description: Anchor the band securely away from the right side of your body. Set up in a seated position with your legs hip width apart and knees slightly bent. Your arms should be extended, with a tight core, and upright posture. Begin by rotating the torso and shoulders towards your left. Return to the start & Repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t round your lower back. To decrease the challenge widen your base of support, decrease your range of motion and/or seat on a thick mat or BOSU to get your hips higher. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT.
Description: Anchor the band securely away from the left side of your body. Set up in a seated position with your legs hip width apart and knees slightly bent. Your arms should be extended, with a tight core, and upright posture. Begin by rotating the torso and shoulders towards your left. Return to the start & Repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t round your lower back. To decrease the challenge widen your base of support, decrease your range of motion and/or seat on a thick mat or BOSU to get your hips higher. Adjust resistance by using a lighter, heavier or multiple bands.
TWIST - RIGHT
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Start on your back, core braced/tight, and knees bent 90-degrees. Place your feet hip width apart with the band over your hips, and held down with your hands to create the desired resistance. Begin by lifting your hips up into neutral position, which should form a straight line from your knees, through your hips, to your shoulders. Return to start position and repeat.
Coach’s Tip: This exercise challenges your core, upper and lower body as a stabilizers and works your glutes as a “mover.” If you can’t comfortably lift the hips fully to the neutral, set that as a future goal. Maintain eye contact with the ceiling to help keep the head aligned. To decrease the challenge, ease up on the amount of tension in the band by re-gripping the band, and lengthening it over the hips. Also, adjust overall resistance up or down by using a lighter, heavier 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 on your back and anchor the band overhead. Bend the knees about 90- degrees with your feet hip width apart and your arms extended overhead. Hold each end of the band held in your hands, keeping the core braced/tight. Start the exercise by pulling your arms from overhead, down to the sides of your body. Return to start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your arms and lats. Maintain a long spine and keep your gaze oriented toward the ceiling. To decrease the challenge, move closer to the anchor or slightly bend your elbows. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM FLAT BAND *
Description: Set up in a standing position with one end of the band wrapped around your left ankle and the other under the right foot. Maintain a tall, upright spinal position, and keep the core tight. Begin by taking the left foot and moving it away from the centre of your body until you reach the desired resistance and range of motion you can manage.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your glutes. Keep the spine neutral by contracting the glutes and anterior core muscles. Doing so will help you to maintain an upright spinal posture and help you avoid bending to the side (lateral flexion) or forward during the exercise. To decrease the challenge, find a stable support to hang onto, and/or ease the tension on the band by lengthening the band. It’s ok to decrease your range of motion, too.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up in a standing position with one end of the band wrapped around your right ankle and the other under the left foot. Maintain a tall, upright spinal position, and keep the core tight. Begin by taking the right foot and moving it away from the centre of your body until you reach the desired resistance and range of motion you can manage.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your glutes. Keep the spine neutral by contracting the glutes and anterior core muscles. Doing so will help you to maintain an upright spinal posture and help you avoid bending to the side (lateral flexion) or forward during the exercise. To decrease the challenge, find a stable support to hang onto, and/or ease the tension on the band by lengthening the band. It’s ok to decrease your range of motion, too.
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: Laying on your right side, anchor one end of the band securely and directly out in front of your body. While holding the other end in your left hand, position yourself in a side plank with your right elbow directly under your shoulder, legs stacked and core tight. Begin by extending your left arm until it’s in line with your body. With the arm straight, keeping tension in the band at the beginning of the movement, pull the band back toward the torso. Return to the straight-arm start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your shoulders and arms. Keep the arm straight throughout the movement. Keep the head aligned. To decrease the challenge cross your legs to increase the base of support. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
PLANK-REVERSE FLY - RIGHT
Description: Laying on your left side, anchor one end of the band securely and directly out in front of your body. While holding the other end in your right hand, position yourself in a side plank with your left elbow directly under your shoulder, legs stacked and core tight. Begin by extending your right arm until it’s in line with your body. With the arm straight, keeping tension in the band at the beginning of the movement, pull the band back toward the torso. Return to the straight-arm start position and repeat.
Coach’s Tip: This exercise challenges your core as a stabilizer and works your shoulders and arms. Keep the arm straight throughout the movement. Keep the head aligned. To decrease the challenge cross your legs to increase the base of support. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED LOW *
CORE TWIST - LEFT
Description: Start in a split stance position right knee on the ground and your left knee directly under your left hip. Maintain a tall, upright spine and keep the core tight. Anchor the band to the side of the body and place one end in your hands, arms extended. Begin by rotating your torso and shoulders toward your forward leg. Return to the start position and repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t fold at the waist for round the spine. To decrease the challenge widen your base of support or decrease your range of motion. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT.
CORE TWIST - RIGHT
Description: Start in a split stance position left knee on the ground and your right knee directly under your right hip. Maintain a tall, upright spine and keep the core tight. Anchor the band to the side of the body and place one end in your hands, arms extended. Begin by rotating your torso and shoulders toward your forward leg. Return to the start position and repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t fold at the waist for round the spine. To decrease the challenge widen your base of support or decrease your range of motion. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT FLAT BAND - ANCHORED LOW *
TWIST - LEFT
Description: Anchor the band securely away from the right side of your body. Set up in a seated position with your legs hip width apart and knees slightly bent. Your arms should be extended, with a tight core, and upright posture. Begin by rotating the torso and shoulders towards your left. Return to the start & Repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t round your lower back. To decrease the challenge widen your base of support, decrease your range of motion and/or seat on a thick mat or BOSU to get your hips higher. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT.
Description: Anchor the band securely away from the left side of your body. Set up in a seated position with your legs hip width apart and knees slightly bent. Your arms should be extended, with a tight core, and upright posture. Begin by rotating the torso and shoulders towards your left. Return to the start & Repeat.
Coach’s Tip: This exercise challenges the core, upper body and lower body as stabilizers and works your obliques. Head position should remain in line with your sternum as you move from centerline to a rotated position. Don’t round your lower back. To decrease the challenge widen your base of support, decrease your range of motion and/or seat on a thick mat or BOSU to get your hips higher. Adjust resistance by using a lighter, heavier or multiple bands.
TWIST - RIGHT
