Prepare to start.
* YOUR FIRST EXERCISE REQUIRES TWO MINI 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: Another classic functional training movement, this upper body stabilization 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, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
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 left your knee toward the same side elbow; push up and return to plank position.
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the 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 right your knee toward the same side elbow; push up and return to plank position
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
60 Second Break
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
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: Another classic functional training movement, this upper body stabilization 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, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
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 left your knee toward the same side elbow; push up and return to plank position.
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the 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 right your knee toward the same side elbow; push up and return to plank position
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
60 Second Break
Prepare to start round 3!
* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND *
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: Another classic functional training movement, this upper body stabilization 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, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND *
Description: Begin in an athletic stance and place the band just above your knees; your hips and knees should flex about 90-degrees; keep the hands forward, torso upright and hips flexed; drive the arms back as the legs straighten and you power vertically off the floor; absorb the landing by bending your knees upon contact with the floor and return to the start position; repeat
Coach’s Tip: This whole body functional exercise focuses on plyometric exercise that teaches you how to accelerate and decelerate with control, which is key to all activity, regardless of age. And, you’re developing body control, which is a skill in of itself. Keep upright throughout the movement and your eyes focused forward. Exert outward and constant pressure on the band. Make the exercise harder by using a heavier band, moving faster or increasing range of motion. Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
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 left your knee toward the same side elbow; push up and return to plank position.
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the 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 right your knee toward the same side elbow; push up and return to plank position
Coach’s Tip: This crème de la crème functional training 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. Touching your knee to the back of the arm really lights up your core. Increase intensity by increasing range of motion, speed of movement and/or using a heavier band. To super increase intensity and functionality, travel this movement forward rather than performing it in place! Decrease intensity by limiting ROM, slowing down or lightening the load/resistance of the band.
