Equipment Needed:
- Band Bar
- Resistance Band
- Door Anchor

Workout:
A1. Shoulder Press
A2. 1/2 Kneeling Single Arm Row
B1. Hammer Curl
B2. Upright Row
C1. Bird Dog
C2. Superman
C3. Hollow Hold

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Inchworm
A2. Deadlift
B1. Lateral Lunge with Single Arm Row
B2. Kneeling Rotation to Front Raise
C1. Walking B Stance Squat

BLOCK 2 DAY 3 of STRONGBAND Level 1

Equipment needed:
- Band Bar
- Resistance Bands

Workout:
A1. Thrusters
A2. Sumo Squat Pulses
A3. Single Arm Lateral Raise
A4. Reverse Lunge
B1. Slider Lateral Lunge
B2. Yates Row
B3. Tricep Extension
B4. Clamshells
B5. Swimmers

BLOCK 2 DAY 1 of STRONGBAND Level 1

Equipment you'll need:
- Band Bar
- Resistance Bands
- 6 inch to 1 foot Riser

Workout:
A1. Tempo Squats
A2. Heel Touch Step Down
A3. Jump Squats
B1. Sumo Squat
B2. Split Stance RDL
B3. Alternating Lateral Lunge
C1. Single Leg Glute Bridge
C2. Glute Bridge
C...

BLOCK 2 DAY 1 of STRONGBAND LEVEL 2

Equipment needed:
- Band Bar
- Resistance Bands
- Slider/towel/socks (anything you can slide on)

Workout:
A1. Tempo Back Squat
A2. Split Stance RDL
B1. Sumo Squat
B2. Cossack Squat
C1. Single Let Glute Bridge
C2. Glute Bridge
C3. Glute Bridge Hold with Abduc...

60min Glute Focused

Equipment needed:
- Band Bar
- Resistance Bands
- Bench
- Door Anchor

Workout:
A1. Resisted Monster Walk
A2. Sumo Squat
A3. RDL with Hip Resistance
B1. Hip Thrust
B2. Bodyweight Lateral Step Up to Curtsey Lunge
C1. Seated Abductions
C2. Cable Glute Kickbacks
D1. Kneeling Hi...

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
- 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:
- 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
- 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. 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
- 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

BLOCK 1 DAY 3 of STRONGBAND LEVEL 2

Equipment needed:
- Band Bar
- Resistance Bands
- Bench or Stepper

Workout:
A1. Back Squats
A2. Step Ups
A3. Bench Press
A4. Standing Bicycle
B1. Curtsey Lunge
B2. Forward Raise
B3. Bicep Curls
B4. Calf Raises

BLOCK 2 DAY 1 of STRONGBAND Level 2

Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Banded Lateral Walk
A2. Front Squat
A3. Glute Bridge
B1. Romanian Deadlift
B2. Split Squat
C1. Fire Hydrants
C2. Glute Bridge Hold with Walkout

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

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...

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Z Press
A2. Kneeling High Bicep Curls
A3. Tricep Kickbacks
B1. Single Arm Standing Shoulder Press with Oblique Crunch
B2. Cable Bicep Curls
B3. Reverse Crunches
C1. Single Arm Reverse Grip Tricep Extension
C2. Banded Plan...

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel or X Heavy Resistance Band

Workout
A1. Front Squats
A2. ISO Hold Squats
A3. Jump Squats
B1. Resisted Step Ups
B2. ISO Hold Lunge
B3. Static Lunge Jumps
C1. RDL with Hip Resistance
C2. Banded Sprints

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser

Workout:
A1. 1.5 Rep Back Squat
A2. Horizontal Chest Press
B1. Squat Hold with Row
B2. Pallof Press with Rotation
C1. Toe Elevated RDL
C2. Cable Upright Row
C3. Plank with Resisted Walkouts
D1. Band Assisted Pistol Squats
D2....

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Wide Grip Lat Pulldown
A2. Close Grip Underhand Lat Pulldown
B1. Seated Band Pullaparts
B2. Standing Chest Press
C1. Underhand Grip Bent Over Row
C2. Cable Bicep Curl
D1. Standing Lateral Raise
D2. Forearm Plank

BLOCK 2 DAY 2 of STRONGBAND LEVEL 2

Equipment needed:
- Band Bar
- Door Anchor
- Bench/Chair

Workout:
A1. Band Pull Aparts
A2. Include Pushups
A3. Seated Shoulder Press
B1. Single Arm Kneeling Row
B2. Kneeling Straight Arm Pulldown
B3. Tricep Pushdowns
C1. Bicep 21's
C2. Plank

BLOCK 2 DAY 3 of STRONGBAND LEVEL 2

Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser

Workout:
A1. Zercher Squat
A2. Front Foot Elevated Reverse Lunge
A3. Front Raise to Upright Row
B1. RDL to Bent Over Row
B2. Lateral Lunge with Horizontal Row
B3. Squat Hold with Underhand...

BLOCK 1 DAY 3 of STRONGBAND LEVEL 1

Equipment needed:
- Band Bar
- Resistance Bands
- Bench/Stepper

Workout:
A1. Pause Squats
A2. Bodyweight Step Ups
A3. Floor Press
A4. Standing March
B1. Stationary Lateral Lunge
B2. Forward Raise
B3. Bicep Curl
B4. Reverse Bodyweight Hyperextensions
B5. Supp...