45min

45min

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45min
  • 40min Legs & Core

    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

  • 40min Glutes

    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

  • 37min Full Body Strength and Conditioning

    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

  • 40min Full Body Conditioning

    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

  • 40min Full Body Conditioning + Core

    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

  • 45min Lower Body Posterior Chain

    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

  • 43min Pull Workout

    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

  • 45min Beginner Full Body

    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

  • 45min Push Workout

    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

  • 45min Intermediate Lower Body

    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

  • 45min Knee Friendly Lower Body

    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

  • 40min Full Body HIIT

    Equipment Needed:
    - Resistance Bands
    - Door Anchor

  • 45min Intermediate Upper Body

    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

  • 40min Beginner Upper Body

    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

  • 40min Lower Body

    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

  • 40min Beginner Lower Body

    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

  • 45min Back Workout

    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

  • 40min Back & Biceps

    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

  • [Level 1] B1D2 - 45min Upper Body

    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...

  • [Level 1] B1D1 - 45min Lower Body

    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