Prepare to start
* YOUR FIRST EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin by kneeling on all-fours, with your band around both wrists; press up with only your hands and feet in contact with the floor and your same side arm and foot leading the movement; alternately lead with your same side arm and leg (R/R; L/L) and advance across the floor in a Bear Crawl motion
Coach’s Tip: This exercise challenges whole body stabilization and works your arms and front of the shoulders (deltoids). Brace/tighten your core on/off as needed and keep your torso/hips parallel to the floor. Make the exercise harder by using a heavier band or increasing range of motion.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Set up plank position by beginning on your elbows and toes; your arms are flexed 90-degrees with the band placed around your wrists with your palms opened to the ceiling; either maintain this position for the duration of the exercise, actively externally rotating the shoulders, or allow your palms to alternately rotate toward the floor, and return to the externally rotated open position, for the exercise duration
Coach’s Tip: This whole body stabilization exercise targets your external shoulder rotators and can help you counter poor posture, as exhibited by rounded shoulders. External shoulder rotation is also important in major lifts that include deadlift and pressing movements. Make the exercise harder by using a heavier band.
SHOULDER ROTATION
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND *
Description: Start in a prone plank position with your hands/feet shoulder width and the band around the front of your ankles and bottoms of the feet; alternately drive your knees toward your chest, keeping the toes of the lifted leg pulling toward the shin; maintain an aligned plank position
Coach’s Tip: This upper body stabilization and metabolic exercise targets your core, torso and arms as the legs alternately move forward and back, as well as increasing your heart rate and calorie burn. Maintain body alignment by not letting your hips drop or your butt lift. Keep the toes of your driving leg pulling towards your shin to keep the band in place. Make the exercise harder by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin by kneeling on all-fours (knees/hands) with the band around and just above both elbows; your arms are straight or slightly bent; lower your chest toward the floor by bending your arms and return to start position.
Coach’s Tip: This exercise targets your chest, fronts of the shoulders and the backs of your upper arm. Keep your core braced/tight and your body moving continually as one unit. Though intensity can be increased by increasing rep speed and range of motion—only go as deep as you can control the pushup movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Start in a straight arm plank position with your hands and feet shoulder width apart with the band placed around the top and bottom of your feet; flex your arms and lower your torso toward the floor while simultaneously drawing your left knee toward the same side elbow; return to plank position.
Coach’s Tip:This exercise requires core stabilization and works your chest, front of the shoulders and backs of your arms. Try to keep your hips as level as possible and avoid excessive hip turn out (hip/belly opens toward the ceiling) as your knee comes forward. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band.
Take a moment to rest before switching to the RIGHT.
Description: Start in a straight arm plank position with your hands and feet shoulder width apart with the band placed around the top and bottom of your feet; flex your arms and lower your torso toward the floor while simultaneously drawing your right knee toward the same side elbow; return to plank position
Coach’s Tip: This exercise requires core stabilization and works your chest, front of the shoulders and backs of your arms. Try to keep your hips as level as possible and avoid excessive hip turn out (hip/belly opens toward the ceiling) as your knee comes forward. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band.
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND *
Description: Begin by kneeling on all-fours, with your band around both wrists; press up with only your hands and feet in contact with the floor and your same side arm and foot leading the movement; alternately lead with your same side arm and leg (R/R; L/L) and advance across the floor in a Bear Crawl motion
Coach’s Tip: This exercise challenges whole body stabilization and works your arms and front of the shoulders (deltoids). Brace/tighten your core on/off as needed and keep your torso/hips parallel to the floor. Make the exercise harder by using a heavier band or increasing range of motion.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
Description: Set up plank position by beginning on your elbows and toes; your arms are flexed 90-degrees with the band placed around your wrists with your palms opened to the ceiling; either maintain this position for the duration of the exercise, actively externally rotating the shoulders, or allow your palms to alternately rotate toward the floor, and return to the externally rotated open position, for the exercise duration
Coach’s Tip: This whole body stabilization exercise targets your external shoulder rotators and can help you counter poor posture, as exhibited by rounded shoulders. External shoulder rotation is also important in major lifts that include deadlift and pressing movements. Make the exercise harder by using a heavier band.
SHOULDER ROTATION
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND *
Description: Start in a prone plank position with your hands/feet shoulder width and the band around the front of your ankles and bottoms of the feet; alternately drive your knees toward your chest, keeping the toes of the lifted leg pulling toward the shin; maintain an aligned plank position
Coach’s Tip: This upper body stabilization and metabolic exercise targets your core, torso and arms as the legs alternately move forward and back, as well as increasing your heart rate and calorie burn. Maintain body alignment by not letting your hips drop or your butt lift. Keep the toes of your driving leg pulling towards your shin to keep the band in place. Make the exercise harder by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin by kneeling on all-fours (knees/hands) with the band around and just above both elbows; your arms are straight or slightly bent; lower your chest toward the floor by bending your arms and return to start position.
Coach’s Tip: This exercise targets your chest, fronts of the shoulders and the backs of your upper arm. Keep your core braced/tight and your body moving continually as one unit. Though intensity can be increased by increasing rep speed and range of motion—only go as deep as you can control the pushup movement.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Start in a straight arm plank position with your hands and feet shoulder width apart with the band placed around the top and bottom of your feet; flex your arms and lower your torso toward the floor while simultaneously drawing your left knee toward the same side elbow; return to plank position.
Coach’s Tip:This exercise requires core stabilization and works your chest, front of the shoulders and backs of your arms. Try to keep your hips as level as possible and avoid excessive hip turn out (hip/belly opens toward the ceiling) as your knee comes forward. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band.
Take a moment to rest before switching to the RIGHT.
Description: Start in a straight arm plank position with your hands and feet shoulder width apart with the band placed around the top and bottom of your feet; flex your arms and lower your torso toward the floor while simultaneously drawing your right knee toward the same side elbow; return to plank position
Coach’s Tip: This exercise requires core stabilization and works your chest, front of the shoulders and backs of your arms. Try to keep your hips as level as possible and avoid excessive hip turn out (hip/belly opens toward the ceiling) as your knee comes forward. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band.
