Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
Description: Anchor the band under your feet, hip width apart; holding the band near the knees, push your hips back, slightly flexing your hips and knees; maintain this start position and pull your hands toward your ribs; return to a standing position and simultaneously pull your hands toward the chest.
Coach’s Tip: This upper body exercise targets the biceps, back of the shoulders and lats. Be sure to tighten your core and maintain a slight upper body “lean.” Keep neutral alignment—head level, core braced and tight—throughout the exercise. Add more resistance by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND - POSITIONED CROSSED OVER YOUR SHOULDERS (See Image) *
Description: Position the band crisscrossed over and under your shoulders; grasp the band and position your body facing the floor with your knees and hands in contact with the floor; from this short lever position, lower your chest toward the floor; return to a straight arm position.
Coach’s Tip: This exercise challenges your core as a stabilizer, and targets your chest, fronts of the shoulder and backs of the upper arm. Be sure to keep your head level and don’t hyperextend your elbows when the arms straighten. Add more resistance by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
Description: Begin by kneeling on your knees and toes, with the band around your waist; your butt should lightly touch your heels; with your hands resting on your knees, press your hips up and forward until the thigh is vertical (perpendicular to the floor); return to start position and repeat.
Coach’s Tip: This exercise challenges both the anterior and posterior core (abs & back) as co-stabilizers as well as your glutes. Be sure to get your hips all the way through the movement by tightening your glutes. Keep the head and hips aligned over your hips at the end position of the movement. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
EXTENSION
Description: From a standing position, grasp the band overhead with your elbows flexed and your hands positioned directly above the elbow; from this position, straighten your arms, return to starting set up, and repeat.
Coach’s Tip: This exercise challenges the backs of the upper arms (triceps), as well as whole body and core stabilization. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
OVERHEAD - RIGHT ARM
Description: Stand with an athletic stance (ankles, knees, hips flexed); anchor the band to the right side and hold it with your right hand near the shoulder; your elbow is flexed; pivot both feet and rotate away from band, while your arm straightens and your legs forcefully extend.
Coach’s Tip: Maintain alignment through your wrist, elbow, shoulder, hip, knee and ankle of the pushing arm side, once the overhead end position is reached. Make the exercise harder by using a heavier band and/or adding more power (speed of movement).
Take a moment to rest before switching to the LEFT ARM.
OVERHEAD - LEFT ARM
Description: Stand with an athletic stance (ankles, knees, hips flexed); anchor the band to the left side and hold it with your left hand near the shoulder; your elbow is flexed; pivot both feet and rotate away from band, while your arm straightens and your legs forcefully extend.
Coach’s Tip: Maintain alignment through your wrist, elbow, shoulder, hip, knee and ankle of the pushing arm side, once the overhead end position is reached. Make the exercise harder by using a heavier band and/or adding more power (speed of movement).
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
Description: Position your body in a right side plank facing the anchor point at shoulder height, while grasping the band with your top hand; maintain this lifted and straight line body position as you pull your left hand toward your same side shoulder
Coach’s Tip: This exercise challenges whole body stabilization and works your biceps, lats and back of your shoulder. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before switching to the RIGHT ARM.
Description: Position your body in a left side plank facing the anchor point at shoulder height, while grasping the band with your top hand; maintain this lifted and straight line body position as you pull your right hand toward your same side shoulder.
Coach’s Tip: This exercise challenges whole body stabilization and works your biceps, lats and back of your shoulder. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND ANCHORED HIGH *
Description: Position your body facing the anchor and set the anchor above head height; slightly flex the ankles, knees and hips; hinge slight from the hips and grasp the bad shoulder width apart with your elbows bent (flexed) at 90-degrees; without changing your starting set-up position, straighten the arms by pressing them towards your thighs; return to start position and repeat.
Coach’s Tip: This exercise challenges the core as a stabilizer and works your triceps. Keep your head level. Avoid bending over excessively at the waist by keeping a fairly upright torso. Tighten your core as you press the arms down. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED HIGH *
Description: Be sure to anchor the band above head height to effectively resist the exercise motion; face your anchor point, and grasp the band overhead with your hands about shoulder width; setting an athletic stance (ankles, knees, hips flexed), drive your elbows down and toward the sides of your body.
Coach’s Tip: This exercise challenges whole body stabilization while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and avoid bending at your waist. Make the exercise harder by using a heavier band.
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND & DOOR ANCHOR *
Description: Anchor the band under your feet, hip width apart; holding the band near the knees, push your hips back, slightly flexing your hips and knees; maintain this start position and pull your hands toward your ribs; return to a standing position and simultaneously pull your hands toward the chest.
Coach’s Tip: This upper body exercise targets the biceps, back of the shoulders and lats. Be sure to tighten your core and maintain a slight upper body “lean.” Keep neutral alignment—head level, core braced and tight—throughout the exercise. Add more resistance by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND - POSITIONED CROSSED OVER YOUR SHOULDERS (See Image) *
Description: Position the band crisscrossed over and under your shoulders; grasp the band and position your body facing the floor with your knees and hands in contact with the floor; from this short lever position, lower your chest toward the floor; return to a straight arm position.
Coach’s Tip: This exercise challenges your core as a stabilizer, and targets your chest, fronts of the shoulder and backs of the upper arm. Be sure to keep your head level and don’t hyperextend your elbows when the arms straighten. Add more resistance by using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
Description: Begin by kneeling on your knees and toes, with the band around your waist; your butt should lightly touch your heels; with your hands resting on your knees, press your hips up and forward until the thigh is vertical (perpendicular to the floor); return to start position and repeat.
Coach’s Tip: This exercise challenges both the anterior and posterior core (abs & back) as co-stabilizers as well as your glutes. Be sure to get your hips all the way through the movement by tightening your glutes. Keep the head and hips aligned over your hips at the end position of the movement. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
EXTENSION
Description: From a standing position, grasp the band overhead with your elbows flexed and your hands positioned directly above the elbow; from this position, straighten your arms, return to starting set up, and repeat.
Coach’s Tip: This exercise challenges the backs of the upper arms (triceps), as well as whole body and core stabilization. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
OVERHEAD - RIGHT ARM
Description: Stand with an athletic stance (ankles, knees, hips flexed); anchor the band to the right side and hold it with your right hand near the shoulder; your elbow is flexed; pivot both feet and rotate away from band, while your arm straightens and your legs forcefully extend.
Coach’s Tip: Maintain alignment through your wrist, elbow, shoulder, hip, knee and ankle of the pushing arm side, once the overhead end position is reached. Make the exercise harder by using a heavier band and/or adding more power (speed of movement).
Take a moment to rest before switching to the LEFT ARM.
OVERHEAD - LEFT ARM
Description: Stand with an athletic stance (ankles, knees, hips flexed); anchor the band to the left side and hold it with your left hand near the shoulder; your elbow is flexed; pivot both feet and rotate away from band, while your arm straightens and your legs forcefully extend.
Coach’s Tip: Maintain alignment through your wrist, elbow, shoulder, hip, knee and ankle of the pushing arm side, once the overhead end position is reached. Make the exercise harder by using a heavier band and/or adding more power (speed of movement).
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED LOW *
Description: Position your body in a right side plank facing the anchor point at shoulder height, while grasping the band with your top hand; maintain this lifted and straight line body position as you pull your left hand toward your same side shoulder
Coach’s Tip: This exercise challenges whole body stabilization and works your biceps, lats and back of your shoulder. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before switching to the RIGHT ARM.
Description: Position your body in a left side plank facing the anchor point at shoulder height, while grasping the band with your top hand; maintain this lifted and straight line body position as you pull your right hand toward your same side shoulder.
Coach’s Tip: This exercise challenges whole body stabilization and works your biceps, lats and back of your shoulder. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND ANCHORED HIGH *
Description: Position your body facing the anchor and set the anchor above head height; slightly flex the ankles, knees and hips; hinge slight from the hips and grasp the bad shoulder width apart with your elbows bent (flexed) at 90-degrees; without changing your starting set-up position, straighten the arms by pressing them towards your thighs; return to start position and repeat.
Coach’s Tip: This exercise challenges the core as a stabilizer and works your triceps. Keep your head level. Avoid bending over excessively at the waist by keeping a fairly upright torso. Tighten your core as you press the arms down. Make the exercise harder by moving away from the anchor point (more resistance) or using a heavier band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND ANCHORED HIGH *
Description: Be sure to anchor the band above head height to effectively resist the exercise motion; face your anchor point, and grasp the band overhead with your hands about shoulder width; setting an athletic stance (ankles, knees, hips flexed), drive your elbows down and toward the sides of your body.
Coach’s Tip: This exercise challenges whole body stabilization while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and avoid bending at your waist. Make the exercise harder by using a heavier band.
