MINI-start

Prepare to start

* YOUR FIRST EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

UP NEXT: SUPINE ROTATOR CUFF - LEFT

SupineRotatorCuff-left

Description: Lay in a supine position with your knees positioned at shoulder width and the band placed around your wrists; your elbows are in contact with the floor at the sides of your torso; your wrists are 6-8 inches apart, palms facing one another; externally rotate your shoulders by keeping your elbows in place and moving your hands apart.

Coach’s Tip: This exercise targets your rotator cuff muscles of the shoulder. They are important for posture and proper exercise execution, in general. Don’t force the range of motion. Move to a point of challenge and tension. More is not better.

SUPINE ROTATOR CUFF - LEFT
15 SECONDS
mini-rest

UP NEXT: SUPINE ROTATOR CUFF - RIGHT

Take a moment to rest before switching to RIGHT ARM.

SupineRotatorCuff

Description: Lay in a supine position with your knees positioned at shoulder width and the band placed around your wrists; your elbows are in contact with the floor at the sides of your torso; your wrists are 6-8 inches apart, palms facing one another; externally rotate your shoulders by keeping your elbows in place and moving your hands apart.

Coach’s Tip: This exercise targets your rotator cuff muscles of the shoulder. They are important for posture and proper exercise execution, in general. Don’t force the range of motion. Move to a point of challenge and tension. More is not better.

SUPINE ROTATOR CUFF - RIGHT
15 SECONDS
mini-rest

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

UP NEXT: BEAR WALK

BearWalk

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.

BEAR WALK
30 SECONDS
mini-rest

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR THIGHS*

UP NEXT: HIP LIFT

hiplift

Description: Place the band around, and just above your knees; lie supine you're your knees flexed about 90-degress, and with your hands at the sides of the body, anchoring the band; simultaneously press your arms into the floor, fully lift your hips and press your knees out 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 your posterior chain (your backside) of the upper body, 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 by firing up your glutes. Be sure to push the hips as high as possible—use your glutes—but also keep your core engaged throughout the movement. Make the exercise harder by using a heavier band or pressing harder into the floor.

HIP LIFT
30 SECONDS
mini-rest

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

UP NEXT: KNEELING PLANK ARMLIFT

kneelingplankarmlift-left

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.

KNEELING PLANK ARMLIFT - LEFT ARM
30 SECONDS
mini-rest

Take a moment to rest before switching to the RIGHT ARM.

UP NEXT: KNEELING PLANK ARMLIFT

kneelingplankarmlift

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.

KNEELING PLANK ARMLIFT - RIGHT ARM
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR FEET *

UP NEXT: MOUNTAIN CLIMBER

mountain-climber

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.

MOUNTAIN CLIMBERS
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND AROUND YOUR WRISTS *

UP NEXT: PLANK

plank

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.

PLANK W/ EXTERNAL
SHOULDER ROTATION
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR BICEP *

UP NEXT: PUSH UP

push-up - copy

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.

PUSH UP
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR FEET *

UP NEXT: SPIDERMAN PUSHUP

Spiderman-Pushups-left-1

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.

SPIDERMAN PUSHUP - LEFT LEG
30 SECONDS
mini-rest - copy

Take a moment to rest before switching to the RIGHT LEG.

UP NEXT: SPIDERMAN PUSHUP - RIGHT LEG

Spiderman-Pushups-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.

SPIDERMAN PUSHUP - RIGHT LEG
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR HANDS*

UP NEXT: W LAT PULL

WPull

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.

W LAT-PULL
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR HANDS *

UP NEXT: STANDING TRICEPS PRESS

StandingTricepPress

Description: From an upright stance, tuck your left arm into the side of your body, palm forward, elbow flexed; flex your right arm across your torso and use it as the anchor point for the band; place the band between your thumb and fingers of your crossed arm to serve as the band anchor point; safely position the band around your wrist and fingers of the pressing hand; press your left arm down toward your hips.

Coach’s Tip: This exercise requires the entire body to stabilize in an upright position and works your triceps musculature at the back of your upper arm. Keep your elbow close to the side of your body as your arm straightens. Make the exercise harder by using a heavier or multiple bands.

STANDING TRICEP
PRESS - LEFT ARM
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before switching to the RIGHT ARM.

UP NEXT: STANDING TRICEPS PRESS

StandingTricepPress-Right

Description: From an upright stance, tuck your right arm into the side of your body, palm forward, elbow flexed; flex your left arm across your torso and use it as the anchor point for the band; place the band between your thumb and fingers of your crossed arm to serve as the band anchor point; safely position the band around your wrist and fingers of the pressing hand; press your right arm down toward your hips.

Coach’s Tip: This exercise requires the entire body to stabilize in an upright position and works your triceps musculature at the back of your upper arm. Keep your elbow close to the side of your body as your arm straightens. Make the exercise harder by using a heavier or multiple bands.

STANDING TRICEP
PRESS - RIGHT ARM
30 SECONDS
Halfway-mini

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

Prepare to start round 2!

UP NEXT: SUPINE ROTATOR CUFF - RIGHT

SupineRotatorCuff-left - copy

Description: Lay in a supine position with your knees positioned at shoulder width and the band placed around your wrists; your elbows are in contact with the floor at the sides of your torso; your wrists are 6-8 inches apart, palms facing one another; externally rotate your shoulders by keeping your elbows in place and moving your hands apart.

Coach’s Tip: This exercise targets your rotator cuff muscles of the shoulder. They are important for posture and proper exercise execution, in general. Don’t force the range of motion. Move to a point of challenge and tension. More is not better.

SUPINE ROTATOR CUFF - LEFT
15 SECONDS
mini-rest - copy

UP NEXT: SUPINE ROTATOR CUFF - RIGHT

Take a moment to rest before switching to RIGHT ARM.

SupineRotatorCuff - copy

Description: Lay in a supine position with your knees positioned at shoulder width and the band placed around your wrists; your elbows are in contact with the floor at the sides of your torso; your wrists are 6-8 inches apart, palms facing one another; externally rotate your shoulders by keeping your elbows in place and moving your hands apart.

Coach’s Tip: This exercise targets your rotator cuff muscles of the shoulder. They are important for posture and proper exercise execution, in general. Don’t force the range of motion. Move to a point of challenge and tension. More is not better.

SUPINE ROTATOR CUFF - RIGHT
15 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

UP NEXT: BEAR WALK

BearWalk - copy

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.

BEAR WALK
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR THIGHS*

UP NEXT: HIP LIFT

hiplift - copy

Description: Place the band around, and just above your knees; lie supine you're your knees flexed about 90-degress, and with your hands at the sides of the body, anchoring the band; simultaneously press your arms into the floor, fully lift your hips and press your knees out 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 your posterior chain (your backside) of the upper body, 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 by firing up your glutes. Be sure to push the hips as high as possible—use your glutes—but also keep your core engaged throughout the movement. Make the exercise harder by using a heavier band or pressing harder into the floor.

HIP LIFT
30 SECONDS
mini-rest - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR WRISTS *

UP NEXT: KNEELING PLANK ARMLIFT

kneelingplankarmlift-left - copy

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.

KNEELING PLANK ARMLIFT - LEFT ARM
30 SECONDS
mini-rest - copy

Take a moment to rest before switching to the RIGHT ARM.

UP NEXT: KNEELING PLANK ARMLIFT

kneelingplankarmlift - copy

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.

KNEELING PLANK ARMLIFT - RIGHT ARM
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR FEET *

UP NEXT: MOUNTAIN CLIMBER

mountain-climber - copy

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.

MOUNTAIN CLIMBERS
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE STRONG MINI BAND AROUND YOUR WRISTS *

UP NEXT: PLANK

plank - copy

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.

PLANK W/ EXTERNAL
SHOULDER ROTATION
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR BICEP *

UP NEXT: PUSH UP

push-up - copy - copy

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.

PUSH UP
30 SECONDS
mini-rest - copy - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR FEET *

UP NEXT: SPIDERMAN PUSHUP

Spiderman-Pushups-left-1 - copy

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.

SPIDERMAN PUSHUP - LEFT LEG
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before switching to the RIGHT LEG.

UP NEXT: SPIDERMAN PUSHUP - RIGHT LEG

Spiderman-Pushups-right - copy

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.

SPIDERMAN PUSHUP - RIGHT LEG
30 SECONDS
mini-rest - copy - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE MEDIUM MINI BAND AROUND YOUR HANDS*

UP NEXT: W LAT PULL

WPull - copy

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.

W LAT-PULL
30 SECONDS
mini-rest - copy - copy

Take a moment to rest before starting the next exercise in this workout.

* YOUR NEXT EXERCISE REQUIRES THE LIGHT MINI BAND AROUND YOUR HANDS *

UP NEXT: STANDING TRICEPS PRESS

StandingTricepPress - copy

Description: From an upright stance, tuck your left arm into the side of your body, palm forward, elbow flexed; flex your right arm across your torso and use it as the anchor point for the band; place the band between your thumb and fingers of your crossed arm to serve as the band anchor point; safely position the band around your wrist and fingers of the pressing hand; press your left arm down toward your hips.

Coach’s Tip: This exercise requires the entire body to stabilize in an upright position and works your triceps musculature at the back of your upper arm. Keep your elbow close to the side of your body as your arm straightens. Make the exercise harder by using a heavier or multiple bands.

STANDING TRICEP
PRESS - LEFT ARM
30 SECONDS
mini-rest - copy - copy - copy

Take a moment to rest before switching to the RIGHT ARM.

UP NEXT: STANDING TRICEPS PRESS

StandingTricepPress-Right - copy

Description: From an upright stance, tuck your right arm into the side of your body, palm forward, elbow flexed; flex your left arm across your torso and use it as the anchor point for the band; place the band between your thumb and fingers of your crossed arm to serve as the band anchor point; safely position the band around your wrist and fingers of the pressing hand; press your right arm down toward your hips.

Coach’s Tip: This exercise requires the entire body to stabilize in an upright position and works your triceps musculature at the back of your upper arm. Keep your elbow close to the side of your body as your arm straightens. Make the exercise harder by using a heavier or multiple bands.

STANDING TRICEP
PRESS - RIGHT ARM
30 SECONDS
WorkoutEnd-GreatJob
previous arrow
next arrow