Equipment Needed:
- Band Bar
- Resistance Bands
Workout:
A1. B Stance RDL
A2. Pendulum Lunges
A3. Jump Lunge Variation
B1. Glute Bridge Pulses
B2. Banded Russian Twists
B3. Leg Lifts
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench (optional)
Workout:
A1. Banded Abductors
A2. Sumo Squat
B1. Reverse Lunges
C1. Hip Thrust
C2. Single Leg Elevated Glute Bridge
D1. Reverse Hyperextensions
Equipment Needed:
- Resistance Band
- Door Anchor
Workout:
A1. Face Pull
A2. 1/2 Kneeling Single Arm Lat Pulldown
B1. Kneel to Squat
B2. Hammer Curl
C1. Side Plank with Single Arm Row
C2. Half Burpee Walkin
Equipment Needed:
- Resistance Bands
Workout:
A1. Walking Pushup
A2. High Pull with Side Step
A3. Knee Drive with Band
A4. Banded Thrusters
A5. Front Raise ISO Hold
B1. VSit Progression
B2. Plank
Equipment Needed:
- Resistance Band
- Door Anchor
Workout:
A1. Inchworm
A2. Single Leg Deadlift
A3. Lateral A Skips
B1. Cable Front Raise to Oblique Crunch
B2. Kickthroughs
B3. Wall Sits
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel/Sliders
Workout:
A1. Single Leg Deadlift
A2. Deadlift
B1. Cable Good Morning
B2. Cable Back Squat
C1. Glute Bridge
C2. Hamstring Slide Outs
D1. Calf Raises
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. Sumo Deadlift
B1. Single Arm Lat Pulldown
B2. 1/2 Kneeling High Bar Row
C1. Wide Grip Row
C2. Wide Grip Hammer Curl
D1. Face Pull
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. Front Squat
A2. RDL to Bent Over Row
A3. Standing Bicycles
B1. Cable Bicep Curls
B2. Bicep Curl ISO Hold with Reverse Lunges
B3. Lateral Lunge with SA Horizontal Row
C1. Single Leg Glute Bridge
C2. Deadbug
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. Standing Chest Press
A2. Chest Press to Reverse Fly
A3. Tricep Kickbacks
B1. Z Press
B2. Kneeling Vertical Svend Press
B3. Lateral Raise
C1. Band Assisted Explosive Pushups
C2. Kneeling Tricep Extension
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench
- Door Anchor
Workout:
A1. Resisted Hinge
A2. Zercher Squat
B1. Bulgarian Split Squat
B2. RDL
C1. Single Leg Hip Thrust
C2. Hip Thrust
C3. Seated Banded Abduction
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. RDL
B1. Terminal Knee Extension
B2. Sissy Squat
B3. Wall Sit
C1. Glute Bridge
C2. Glute Bridge Hold with Abductions
C3. Reverse Nordic Curl
Equipment Needed:
- Resistance Bands
- Door Anchor
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench
- Door Anchor
Workout:
A1. Bench Press
A2. Seated Shoulder Press
A3. Tricep Dip
B1. Seated Underhand Low Row
B2. Seated Upright Row
B3. Chest Supported Rear Delt Raises
C1. Kneeling Straight Arm Pulldown
C2. Kneeling Crunches
Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Elevated Surface
- Door Anchor
Workout:
A1. Incline Pushups
A2. Standing Shoulder Press
A3. Bicep Curls
A4. Upright Row
B1. 1/2 Kneeling Single Arm Row
B2. 1/2 Kneeling Pallof Press
Equipment Needed:
- Band Bar
- Resistance Bands
- Riser
Workout:
A1. Lateral Walks
A2. Deadlifts
B1. Tempo Front Squats
B2. Front Foot Elevated Split Squat
B3. Front Foot Elevated Split Squat Pulses
C1. Hamstring Slide Outs
C2. Glute Bridge Pulses
Equipment Needed:
- Band Bar
- Resistance Bands
- Riser (optional)
Workout:
A1. Suitcase Squat
A2. Toe Elevated RDL
A3. Alternating Reverse Lunge
A4. Glute Bridge
A5. Glute Bridge March
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. Band Pull Aparts
A2. Deadlift
B1. Lat Pulldown Single Side Emphasis
B2. 1/2 Kneeling High Bar Row
C1. Seated Wide Grip Row
C2. Bent Over Rear Delt Raise
D1. Face Pull
D2. Face Pull ISO Hold
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
Workout:
A1. Single Arm Lat Pulldown
A2. Kneeling Straight Arm Pulldown
A3. Hammer Curls
B1. Seated Cable Row
C1. Yates Cable Row
C2. Cable Bicep Curls
C3. Cable Bicep ISO Hold
BLOCK 1 - DAY 2 OF STRONGBAND LEVEL 1
Equipment needed:
- Band Bar
- Resistance Bands
Workout:
A1. Inchworm
A2. Modified Eccentric Pushups
A3. Bear Hold
B1. Band Pull Aparts
B2. 1/2 Kneeling Shoulder Press
B3. Bent Over Row
C1. Plank to Pike
C2. Side Plank Hold
C3. Deadbug with Alternating Heel...
STRONGBAND Level 1 - Block 1 Day 1
Equipment needed:
- Band Bar
- Resistance Bands
Workout:
A1. Banded Lateral Walk
A2. Prisoner Squat
A3. Banded Glute Bridge
B1. Romanian Deadlift
B2. Split Squat
B3. Standing Crunches
C1. Fire Hydrants
C2. Hamstring Curls