Prepare to start.
* YOUR FIRST EXERCISE REQUIRES THE STRONG STRENGTH BAND & DOOR ANCHOR *
Description: Anchor the band in front of your body. Holding the band with each hand place your feet about shoulder width apart. Drop into a half squat and tighten your core. Pull the strength band down into the mid section of your body. Return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises your arms, upper back and CORE. Keep neutral alignment--head level, core tight--throughout the exercise. Add more resistance by moving away from the anchor point or using a heavier band. To decrease the resistance, move toward the anchor or use a lighter band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
Description: Begin by placing the strength band around your wrists and bottoms of your feet while you setup in a tabletop position. Tighten your core. Begin by pressing back your left leg until it is fully extended. Return to the start position and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises the core as a stabilizer, and the glutes, quads and calves as prime “movers.” Imagine pressing straight back into a wall to decrease the chance of over extending your spine. Be sure to keep your hands under your shoulders and hips over your knees to maintain start position. To decrease intensity, decrease your range of motion, and adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Begin by placing the strength band around your wrists and bottoms of your feet while you setup in a tabletop position. Tighten your core. Press back your right leg until it is fully extended. Return to the start position and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises the core as a stabilizer, and the glutes, quads and calves as prime “movers.” Imagine pressing straight back into a wall to decrease the chance of over extending your spine. Be sure to keep your hands under your shoulders and hips over your knees to maintain start position. To decrease intensity, decrease your range of motion, and 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 STRENGTH BAND *
Description: Set up in a split stance position with the strength band placed under your left foot. Hold the band in both hands, shoulder width apart, and at about waist height. Tighten your core without changing spinal position. Begin by raising the strength band upwards to just above shoulder height.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your chest, shoulders and arms as “movers.” Do not shrug or allow your shoulders to move up toward the ears. The arm movement should come from the shoulders, without the shoulders lifting. You can bend the elbows or decrease range of motion to decrease difficulty. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up in a split stance position with the strength band placed under your right foot. Hold the band in both hands, shoulder width apart, and at about waist height. Tighten your core without changing spinal position. Begin by raising the strength band upwards to just above shoulder height.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your chest, shoulders and arms as “movers.” Do not shrug or allow your shoulders to move up toward the ears. The arm movement should come from the shoulders, without the shoulders lifting. You can bend the elbows or decrease range of motion to decrease difficulty. 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 STRENGTH BAND *
Description: Set up in a half squat position with the band placed under your feet and held in both hands, while maintaining a long spine, tight core. Begin by bending your elbows and pulling the strength band towards your body. Using a controlled motion return to the start position and repeat.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your back and arms. Maintain a tall, upright spine from the hips to your head. To reduce the challenge, decrease 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 STRONG STRENGTH BAND & DOOR ANCHOR *
Description: Anchor the strength band securely out to your left side. Set up by lying on your back in a fully extended position, and brace/tighten your CORE. Assume an upside-down tabletop with your arms positioned directly above your chest and legs directly above your waist. Begin by lowering the left leg to the ground then the right. Once both legs are fully extended, bring your left and then your right back to the starting position.
Coach’s Tip: This exercise will challenge your core as a stabilizer and works your legs and arms. Maintain a natural neutral spine throughout the exercise by keeping your glutes and shoulders in contact with the ground. To increase the challenge, you can raise and lower both legs at the same time or to decrease the challenge you can bend the knees. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT SIDE.
Description: Anchor the strength band securely out to your right side. Set up by lying on your back in a fully extended position, and brace/tighten your CORE. Assume an upside-down tabletop with your arms positioned directly above your chest and legs directly above your waist. Begin by lowering the left leg to the ground then the right. Once both legs are fully extended, bring your left and then your right back to the starting position.
Coach’s Tip: This exercise will challenge your core as a stabilizer and works your legs and arms. Maintain a natural neutral spine throughout the exercise by keeping your glutes and shoulders in contact with the ground. To increase the challenge, you can raise and lower both legs at the same time or to decrease the challenge you can bend the knees. 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 STRONG STRENGTH BAND & DOOR ANCHOR *
Description: With the strength band securely anchored, set up in a plank position. Your elbows are directly under your shoulders and feet approximately hip width apart. Hold the strength band with your left hand and tighten your core. Begin by drawing the strength band towards your body until the elbow is at about ninety degrees.
Coach’s Tip: This exercise will challenge your core and entire body as a stabilizing unit to hold this plank position. Maintain a long, neutral spine. To decrease the challenge lower to your knees or widen your foot stance. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
Description: With the strength band securely anchored, set up in a plank position. Your elbows are directly under your shoulders and feet approximately hip width apart. Hold the strength band with your right hand and tighten your core. Begin by drawing the strength band towards your body until the elbow is at about ninety degrees.
Coach’s Tip: This exercise will challenge your core and entire body as a stabilizing unit to hold this plank position. Maintain a long, neutral spine. To decrease the challenge lower to your knees or widen your foot stance. Adjust resistance by using a lighter, heavier or multiple bands.
Prepare to start round 2!
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND & DOOR ANCHOR *
Description: Anchor the band in front of your body. Holding the band with each hand place your feet about shoulder width apart. Drop into a half squat and tighten your core. Pull the strength band down into the mid section of your body. Return to the start and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises your arms, upper back and CORE. Keep neutral alignment--head level, core tight--throughout the exercise. Add more resistance by moving away from the anchor point or using a heavier band. To decrease the resistance, move toward the anchor or use a lighter band.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
Description: Begin by placing the strength band around your wrists and bottoms of your feet while you setup in a tabletop position. Tighten your core. Begin by pressing back your left leg until it is fully extended. Return to the start position and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises the core as a stabilizer, and the glutes, quads and calves as prime “movers.” Imagine pressing straight back into a wall to decrease the chance of over extending your spine. Be sure to keep your hands under your shoulders and hips over your knees to maintain start position. To decrease intensity, decrease your range of motion, and adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Begin by placing the strength band around your wrists and bottoms of your feet while you setup in a tabletop position. Tighten your core. Press back your right leg until it is fully extended. Return to the start position and repeat.
Coach’s Tip: This compound exercise targets a whole body, integrated response that exercises the core as a stabilizer, and the glutes, quads and calves as prime “movers.” Imagine pressing straight back into a wall to decrease the chance of over extending your spine. Be sure to keep your hands under your shoulders and hips over your knees to maintain start position. To decrease intensity, decrease your range of motion, and 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 STRENGTH BAND *
Description: Set up in a split stance position with the strength band placed under your left foot. Hold the band in both hands, shoulder width apart, and at about waist height. Tighten your core without changing spinal position. Begin by raising the strength band upwards to just above shoulder height.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your chest, shoulders and arms as “movers.” Do not shrug or allow your shoulders to move up toward the ears. The arm movement should come from the shoulders, without the shoulders lifting. You can bend the elbows or decrease range of motion to decrease difficulty. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT LEG.
Description: Set up in a split stance position with the strength band placed under your right foot. Hold the band in both hands, shoulder width apart, and at about waist height. Tighten your core without changing spinal position. Begin by raising the strength band upwards to just above shoulder height.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your chest, shoulders and arms as “movers.” Do not shrug or allow your shoulders to move up toward the ears. The arm movement should come from the shoulders, without the shoulders lifting. You can bend the elbows or decrease range of motion to decrease difficulty. 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 STRENGTH BAND *
Description: Set up in a half squat position with the band placed under your feet and held in both hands, while maintaining a long spine, tight core. Begin by bending your elbows and pulling the strength band towards your body. Using a controlled motion return to the start position and repeat.
Coach’s Tip: This exercise will challenge your legs and core as stabilizers and works your back and arms. Maintain a tall, upright spine from the hips to your head. To reduce the challenge, decrease 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 STRONG STRENGTH BAND & DOOR ANCHOR *
Description: Anchor the strength band securely out to your left side. Set up by lying on your back in a fully extended position, and brace/tighten your CORE. Assume an upside-down tabletop with your arms positioned directly above your chest and legs directly above your waist. Begin by lowering the left leg to the ground then the right. Once both legs are fully extended, bring your left and then your right back to the starting position.
Coach’s Tip: This exercise will challenge your core as a stabilizer and works your legs and arms. Maintain a natural neutral spine throughout the exercise by keeping your glutes and shoulders in contact with the ground. To increase the challenge, you can raise and lower both legs at the same time or to decrease the challenge you can bend the knees. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT SIDE.
Description: Anchor the strength band securely out to your right side. Set up by lying on your back in a fully extended position, and brace/tighten your CORE. Assume an upside-down tabletop with your arms positioned directly above your chest and legs directly above your waist. Begin by lowering the left leg to the ground then the right. Once both legs are fully extended, bring your left and then your right back to the starting position.
Coach’s Tip: This exercise will challenge your core as a stabilizer and works your legs and arms. Maintain a natural neutral spine throughout the exercise by keeping your glutes and shoulders in contact with the ground. To increase the challenge, you can raise and lower both legs at the same time or to decrease the challenge you can bend the knees. 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 STRONG STRENGTH BAND & DOOR ANCHOR *
Description: With the strength band securely anchored, set up in a plank position. Your elbows are directly under your shoulders and feet approximately hip width apart. Hold the strength band with your left hand and tighten your core. Begin by drawing the strength band towards your body until the elbow is at about ninety degrees.
Coach’s Tip: This exercise will challenge your core and entire body as a stabilizing unit to hold this plank position. Maintain a long, neutral spine. To decrease the challenge lower to your knees or widen your foot stance. Adjust resistance by using a lighter, heavier or multiple bands.
Take a moment to rest before switching to the RIGHT ARM.
Description: With the strength band securely anchored, set up in a plank position. Your elbows are directly under your shoulders and feet approximately hip width apart. Hold the strength band with your right hand and tighten your core. Begin by drawing the strength band towards your body until the elbow is at about ninety degrees.
Coach’s Tip: This exercise will challenge your core and entire body as a stabilizing unit to hold this plank position. Maintain a long, neutral spine. To decrease the challenge lower to your knees or widen your foot stance. Adjust resistance by using a lighter, heavier or multiple bands.
