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, push your hips back and lower to a depth of thighs parallel to the floor with arms extended out in front of the body; return to a standing position and simultaneously pull your hands toward the chest.
Coach’s Tip: 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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
OVERHEAD PRESS - LEFT LEG
Description: Anchor the band securely under the left foot, with your arms positioned at the shoulders and gripping the band; extend your arms fully overhead while maintaining an aligned, upright, stabilized position.
Coach’s Tip: This compound exercise targets a whole body integrated response that exercises your arms, hips and thighs. Focus on controlling this challenging single leg movement while maintaining an upright posture. Don’t fold at your waist and keep your arms pressing back on the push overhead. Add more resistance by using a heavier band.
Take a moment to rest before switching to the RIGHT LEG.
OVERHEAD PRESS - RIGHT LEG
Description: Anchor the band securely under the right foot, with your arms positioned at the shoulders and gripping the band; extend your arms fully overhead while maintaining an aligned, upright, stabilized position.
Coach’s Tip: This compound exercise targets a whole body integrated response that exercises your arms, hips and thighs. Focus on controlling this challenging single leg movement while maintaining an upright posture. Don’t fold at your waist and keep your arms pressing back on the push overhead. 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 & DOOR ANCHOR *
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 switching to the RIGHT ARM.
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 starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
Description: Anchor the band under your feet using a shoulder width stance; grasp the band and position your hands at shoulder height; keeping the legs straight and core tight, press your hands overhead in a smooth motion.
Coach’s Tip: This exercise also targets the back of your arms and upper traps. Keep the core tight and avoid arching your back as the arms are pushed overhead. Make the exercise harder by widening your feet (more stretch on the band) 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 *
UPRIGHT ROW
Description: Anchor the band under your feet using a shoulder width stance; grasp the band and position your hands below waist height; keeping your legs straight and core tight, pull your hands up to shoulder height.
Coach’s Tip: To reduce shoulder stress, it’s ok to widen your hands and don’t pull your hands all the way to the chin. Keep your elbows at around shoulder height. Make the exercise harder by widening your feet (more stretch on the band) 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 & DOOR ANCHOR *
ROW - LEFT ARM
Description: Anchor your band at shoulder height, in front of your body, and grasp the band; while standing on your left leg, pull the other knee up until your thigh is parallel to the floor; maintain alignment and balance while flexing your arm and pulling your hand toward the chest.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and maintain upright posture. 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.
ROW - RIGHT ARM
Description: Anchor your band at shoulder height, in front of your body, and grasp the band; while standing on your right leg, pull the other knee up until your thigh is parallel to the floor; maintain alignment and balance while flexing your arm and pulling your hand toward the chest.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and maintain upright posture. 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 & DOOR ANCHOR *
PUSH - LEFT ARM
Description: Anchor the band at shoulder height, face away from your anchor point, and grasp the band in your left hand; while standing on your left leg, pull your other knee up until your thigh is parallel to the floor; maintain alignment and balance while extending your arm and pushing your hand away from the torso.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your triceps, chest and front of your shoulder. Keep your head level, core tight and maintain upright posture. 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.
PUSH - RIGHT ARM
Description: Anchor the band at shoulder height, face away from your anchor point, and grasp the band in your right hand; while standing on your right leg, pull your other knee up until your thigh is parallel to the floor; maintain alignment and balance while extending your arm and pushing your hand away from the torso.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your triceps, chest and front of your shoulder. Keep your head level, core tight and maintain upright posture. 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 & DOOR ANCHOR *
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND & DOOR ANCHOR *
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.
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, push your hips back and lower to a depth of thighs parallel to the floor with arms extended out in front of the body; return to a standing position and simultaneously pull your hands toward the chest.
Coach’s Tip: 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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE LIGHT STRENGTH BAND *
OVERHEAD PRESS - LEFT LEG
Description: Anchor the band securely under the left foot, with your arms positioned at the shoulders and gripping the band; extend your arms fully overhead while maintaining an aligned, upright, stabilized position.
Coach’s Tip: This compound exercise targets a whole body integrated response that exercises your arms, hips and thighs. Focus on controlling this challenging single leg movement while maintaining an upright posture. Don’t fold at your waist and keep your arms pressing back on the push overhead. Add more resistance by using a heavier band.
Take a moment to rest before switching to the RIGHT LEG.
OVERHEAD PRESS - RIGHT LEG
Description: Anchor the band securely under the right foot, with your arms positioned at the shoulders and gripping the band; extend your arms fully overhead while maintaining an aligned, upright, stabilized position.
Coach’s Tip: This compound exercise targets a whole body integrated response that exercises your arms, hips and thighs. Focus on controlling this challenging single leg movement while maintaining an upright posture. Don’t fold at your waist and keep your arms pressing back on the push overhead. 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 & DOOR ANCHOR *
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 RIGHT 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 LIGHT STRENGTH BAND *
Description: Anchor the band under your feet using a shoulder width stance; grasp the band and position your hands at shoulder height; keeping the legs straight and core tight, press your hands overhead in a smooth motion.
Coach’s Tip: This exercise also targets the back of your arms and upper traps. Keep the core tight and avoid arching your back as the arms are pushed overhead. Make the exercise harder by widening your feet (more stretch on the band) 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 *
UPRIGHT ROW
Description: Anchor the band under your feet using a shoulder width stance; grasp the band and position your hands below waist height; keeping your legs straight and core tight, pull your hands up to shoulder height.
Coach’s Tip: To reduce shoulder stress, it’s ok to widen your hands and don’t pull your hands all the way to the chin. Keep your elbows at around shoulder height. Make the exercise harder by widening your feet (more stretch on the band) 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 & DOOR ANCHOR *
ROW - LEFT ARM
Description: Anchor your band at shoulder height, in front of your body, and grasp the band; while standing on your left leg, pull the other knee up until your thigh is parallel to the floor; maintain alignment and balance while flexing your arm and pulling your hand toward the chest.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and maintain upright posture. 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.
ROW - RIGHT ARM
Description: Anchor your band at shoulder height, in front of your body, and grasp the band; while standing on your right leg, pull the other knee up until your thigh is parallel to the floor; maintain alignment and balance while flexing your arm and pulling your hand toward the chest.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your biceps, lats and backs of your shoulders. Keep your head level, core tight and maintain upright posture. 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 & DOOR ANCHOR *
PUSH - LEFT ARM
Description: Anchor the band at shoulder height, face away from your anchor point, and grasp the band in your left hand; while standing on your left leg, pull your other knee up until your thigh is parallel to the floor; maintain alignment and balance while extending your arm and pushing your hand away from the torso.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your triceps, chest and front of your shoulder. Keep your head level, core tight and maintain upright posture. 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.
PUSH - RIGHT ARM
Description: Anchor the band at shoulder height, face away from your anchor point, and grasp the band in your right hand; while standing on your right leg, pull your other knee up until your thigh is parallel to the floor; maintain alignment and balance while extending your arm and pushing your hand away from the torso.
Coach’s Tip: This exercise challenges whole body stabilization and the weight-bearing support leg, while working your triceps, chest and front of your shoulder. Keep your head level, core tight and maintain upright posture. 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 & DOOR ANCHOR *
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.
Take a moment to rest before starting the next exercise in this workout.
* YOUR NEXT EXERCISE REQUIRES THE STRONG STRENGTH BAND & DOOR ANCHOR *
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.
