Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE MEDIUM MINI BAND *
Description: From an upright stance, place the band around your wrists and position your hands (palms forward) behind your head; your elbows are flexed and above shoulder height; brace/tighten your core and move your hands apart by driving your elbows out and down toward the sides of your torso, forming a W position (upper arms parallel to the floor and the wrists over the elbows); return to the start position and repeat
Coach’s Tip: This exercise targets your lats and posterior chain (upper back). Keep your shoulders over your hips, don’t fold at your waist, and keep your head/chin level. Make the exercise harder by 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 MINI BAND *
Description: Position yourself in a quadruped or “all-4s” position. Place your hands under your shoulders and position your hips over your knees. The band should be placed around your thighs about half way up the upper leg. Fix your gaze directly into the ground. Abduct or lift your left leg about 45 degrees – moving it away from the midline or center of your body. After reaching your desired range of motion, return to the start and repeat.
Coach’s Tip: This exercise challenges your CORE as a stabilizer while working your hip external rotators (glutes). Maintain a long, neutral spinal position by facing into the ground, which keeps your hips or belly from opening to the ceiling. To decrease the challenge, 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 LEG.
Description: Position yourself in a quadruped or “all-4s” position. Place your hands under your shoulders and position your hips over your knees. The band should be placed around your thighs about half way up the upper leg. Fix your gaze directly into the ground. Abduct or lift your left leg about 45 degrees – moving it away from the midline or center of your body. After reaching your desired range of motion, return to the start and repeat.
Coach’s Tip: This exercise challenges your CORE as a stabilizer while working your hip external rotators (glutes). Maintain a long, neutral spinal position by facing into the ground, which keeps your hips or belly from opening to the ceiling. To decrease the challenge, 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 MINI BAND *
Description: Set up your plank by positioning your hands underneath your shoulders, and feet shoulder width apart with the band placed around, and just above your ankles. Extend your left leg until it is inline with your glutes. Slowly return to the start position and repeat.
Coach’s Tip: This exercise will challenge your CORE and upper body as a stabilizers while working your glutes and hamstrings. Keep your head in line with your spine. Use a smaller range of motion to decrease the challenge. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up your plank by positioning your hands underneath your shoulders, and feet shoulder width apart with the band placed around, and just above your ankles. Begin by extending your right leg until it is inline with your glutes. Slowly return to the start position and repeat.
Coach’s Tip: This exercise will challenge your CORE and upper body as a stabilizers while working your glutes and hamstrings. Keep your head in line with your spine. Use a smaller range of motion to decrease the challenge. 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 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 both of your wrists; lift your left arm out and forward to shoulder height
Coach’s Tip: This exercise targets the front of your shoulder but also challenges whole body and core stabilization because of the asymmetrical pull created by the band. Make the exercise harder by using a heavier band and don’t force the range of motion.
Take a moment to rest before switching to the RIGHT ARM.
Description: Begin by kneeling on all-fours (knees/hands), with the band around both of your wrists; lift your right arm out and forward to shoulder height
Coach’s Tip: This exercise targets the front of your shoulder but also challenges whole body and core stabilization because of the asymmetrical pull created by the band. Make the exercise harder by using a heavier band and don’t force the range of motion.
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, 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: Start on your back (supine) with the band placed just above your ankles and your arms by your side. Keep your CORE braced and spine lengthened throughout the exercise. Begin by bending at the hips and moving into a “V” shape, which results from bringing your lower and upper body close together. Simultaneously, reach your hands between your legs as you form your “V.” Slowly return to the start position and repeat.
Coach’s Tip: Keep your head in line with your spine and don’t round your spine. To decrease the challenge you may begin by only raising the lower body or by flexing the knees and you could, for example, place a BOSU underneath the lower back for support and to limit 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 MINI BAND *
Description: Start on your back in an upside-down tabletop position with the band around the top of your feet and arch area. Keep your legs slightly apart to create tension on the band. Maintain a tight, braced CORE, with your hands behind your head. Begin by drawing your right elbow and left knee toward each other and repeat the movement in an alternating—right/left; left/right—rhythmic fashion.
Coach’s Tip: This compound exercise targets a whole body, integrated response while working your core/obliques as stabilizers, and your legs and hip flexors as “movers.” Keep your head in line with your spine by pressing the back of your head into your hands. Avoid pulling the head forward with your hands. To decrease the challenge, begin slowly with each alternating rep until you have a smooth rhythm. Then, increase cadence when you have the rhythm. Adjust resistance by using a lighter, heavier or multiple bands.
* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND *
Description: From an upright stance, place the band around your wrists and position your hands (palms forward) behind your head; your elbows are flexed and above shoulder height; brace/tighten your core and move your hands apart by driving your elbows out and down toward the sides of your torso, forming a W position (upper arms parallel to the floor and the wrists over the elbows); return to the start position and repeat
Coach’s Tip: This exercise targets your lats and posterior chain (upper back). Keep your shoulders over your hips, don’t fold at your waist, and keep your head/chin level. Make the exercise harder by 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 MINI BAND *
Description: Position yourself in a quadruped or “all-4s” position. Place your hands under your shoulders and position your hips over your knees. The band should be placed around your thighs about half way up the upper leg. Fix your gaze directly into the ground. Abduct or lift your left leg about 45 degrees – moving it away from the midline or center of your body. After reaching your desired range of motion, return to the start and repeat.
Coach’s Tip: This exercise challenges your CORE as a stabilizer while working your hip external rotators (glutes). Maintain a long, neutral spinal position by facing into the ground, which keeps your hips or belly from opening to the ceiling. To decrease the challenge, 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 LEG.
Description: Position yourself in a quadruped or “all-4s” position. Place your hands under your shoulders and position your hips over your knees. The band should be placed around your thighs about half way up the upper leg. Fix your gaze directly into the ground. Abduct or lift your left leg about 45 degrees – moving it away from the midline or center of your body. After reaching your desired range of motion, return to the start and repeat.
Coach’s Tip: This exercise challenges your CORE as a stabilizer while working your hip external rotators (glutes). Maintain a long, neutral spinal position by facing into the ground, which keeps your hips or belly from opening to the ceiling. To decrease the challenge, 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 MINI BAND *
Description: Set up your plank by positioning your hands underneath your shoulders, and feet shoulder width apart with the band placed around, and just above your ankles. Extend your left leg until it is inline with your glutes. Slowly return to the start position and repeat.
Coach’s Tip: This exercise will challenge your CORE and upper body as a stabilizers while working your glutes and hamstrings. Keep your head in line with your spine. Use a smaller range of motion to decrease the challenge. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up your plank by positioning your hands underneath your shoulders, and feet shoulder width apart with the band placed around, and just above your ankles. Begin by extending your right leg until it is inline with your glutes. Slowly return to the start position and repeat.
Coach’s Tip: This exercise will challenge your CORE and upper body as a stabilizers while working your glutes and hamstrings. Keep your head in line with your spine. Use a smaller range of motion to decrease the challenge. 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 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 both of your wrists; lift your left arm out and forward to shoulder height
Coach’s Tip: This exercise targets the front of your shoulder but also challenges whole body and core stabilization because of the asymmetrical pull created by the band. Make the exercise harder by using a heavier band and don’t force the range of motion.
Take a moment to rest before switching to the RIGHT ARM.
Description: Begin by kneeling on all-fours (knees/hands), with the band around both of your wrists; lift your right arm out and forward to shoulder height
Coach’s Tip: This exercise targets the front of your shoulder but also challenges whole body and core stabilization because of the asymmetrical pull created by the band. Make the exercise harder by using a heavier band and don’t force the range of motion.
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, 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: Start on your back (supine) with the band placed just above your ankles and your arms by your side. Keep your CORE braced and spine lengthened throughout the exercise. Begin by bending at the hips and moving into a “V” shape, which results from bringing your lower and upper body close together. Simultaneously, reach your hands between your legs as you form your “V.” Slowly return to the start position and repeat.
Coach’s Tip: Keep your head in line with your spine and don’t round your spine. To decrease the challenge you may begin by only raising the lower body or by flexing the knees and you could, for example, place a BOSU underneath the lower back for support and to limit 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 MINI BAND *
Description: Start on your back in an upside-down tabletop position with the band around the top of your feet and arch area. Keep your legs slightly apart to create tension on the band. Maintain a tight, braced CORE, with your hands behind your head. Begin by drawing your right elbow and left knee toward each other and repeat the movement in an alternating—right/left; left/right—rhythmic fashion.
Coach’s Tip: This compound exercise targets a whole body, integrated response while working your core/obliques as stabilizers, and your legs and hip flexors as “movers.” Keep your head in line with your spine by pressing the back of your head into your hands. Avoid pulling the head forward with your hands. To decrease the challenge, begin slowly with each alternating rep until you have a smooth rhythm. Then, increase cadence when you have the rhythm. Adjust resistance by using a lighter, heavier or multiple bands.
