Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE LIGHT FLAT 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 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 MEDIUM FLAT BAND *
Description: Place the band across your waist; lay on your back with your knees flexed about 90-degress, 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 posterior chain (back side) of your upper body. 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 LIGHT FLAT BAND - ANCHORED SHOULDER LENGTH *
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 stabilization and single leg balance, as well as targeting your chest, shoulders and triceps. Make the exercise harder by moving away from the anchor point or using a heavier band or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
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 stabilization and single leg balance, as well as targeting your chest, shoulders and triceps. Make the exercise harder by moving away from the anchor point or using a heavier band 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: 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 STRONG 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: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows to excessively move forward as the arms straighten. Be sure to keep tension on the band in the starting position. Make the exercise harder by moving away from the anchor point or using a heavier band 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 HIGH *
Description: Start in a standing position, feet hip-width apart, with the band anchored overhead; grasp the band and keep your arms at the sides of your body with your elbows flexed and hands slightly higher than your elbows; maintaining the start position of your arms, press your arms straight toward your thighs; return to start and repeat.
Coach’s Tip: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows/arms to move behind your body as your arms straighten. Keep your elbows glued to the sides of your body. Be sure to keep tension on the band in the starting position. Make the exercise harder by moving away from the anchor point or using a heavier band or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG FLAT BAND *
Description: Start in a seated position, feet together, with the band anchored securely around your feet; grasp the band with each hand, shoulder width apart; place your arms close to the sides of your torso and keep them flexed/bent 90-degrees; maintaining the start position posture, press your arms straight to full extension and slightly behind your hips; return to start and repeat
Coach’s Tip: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows/arms to move excessively behind the body as your arms straighten. Keep your elbows close to the sides of your body. Be sure to keep tension on the band in the starting position and don’t allow your spine to collapse or round (flex). Make the exercise harder by using a heavier band or multiple bands.
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 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 *
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 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 MEDIUM FLAT BAND *
Description: Place the band across your waist; lay on your back with your knees flexed about 90-degress, 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 posterior chain (back side) of your upper body. 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 LIGHT FLAT BAND - ANCHORED SHOULDER LENGTH *
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 stabilization and single leg balance, as well as targeting your chest, shoulders and triceps. Make the exercise harder by moving away from the anchor point or using a heavier band or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
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 stabilization and single leg balance, as well as targeting your chest, shoulders and triceps. Make the exercise harder by moving away from the anchor point or using a heavier band 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: 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 STRONG 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: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows to excessively move forward as the arms straighten. Be sure to keep tension on the band in the starting position. Make the exercise harder by moving away from the anchor point or using a heavier band 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 HIGH *
Description: Start in a standing position, feet hip-width apart, with the band anchored overhead; grasp the band and keep your arms at the sides of your body with your elbows flexed and hands slightly higher than your elbows; maintaining the start position of your arms, press your arms straight toward your thighs; return to start and repeat.
Coach’s Tip: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows/arms to move behind your body as your arms straighten. Keep your elbows glued to the sides of your body. Be sure to keep tension on the band in the starting position. Make the exercise harder by moving away from the anchor point or using a heavier band or multiple bands.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG FLAT BAND *
Description: Start in a seated position, feet together, with the band anchored securely around your feet; grasp the band with each hand, shoulder width apart; place your arms close to the sides of your torso and keep them flexed/bent 90-degrees; maintaining the start position posture, press your arms straight to full extension and slightly behind your hips; return to start and repeat
Coach’s Tip: Exercises 7, 8 and 9 represent a 3x triceps blast. This exercise targets core stabilization and isolates your triceps. Don’t allow your elbows/arms to move excessively behind the body as your arms straighten. Keep your elbows close to the sides of your body. Be sure to keep tension on the band in the starting position and don’t allow your spine to collapse or round (flex). Make the exercise harder by using a heavier band or multiple bands.
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 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.
