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48min Arms & Core
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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... -
50min Explosive Lower Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel or X Heavy Resistance BandWorkout
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 -
50min Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
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.... -
50min Intermediate Upper Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
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 -
[Level 2] B2D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND LEVEL 2
Equipment needed:
- Band Bar
- Door Anchor
- Bench/ChairWorkout:
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 -
[Level 2] B2D3 - 50min Full Body
BLOCK 2 DAY 3 of STRONGBAND LEVEL 2
Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
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... -
[Level 1] B1D3 - 50min Full Body
BLOCK 1 DAY 3 of STRONGBAND LEVEL 1
Equipment needed:
- Band Bar
- Resistance Bands
- Bench/StepperWorkout:
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... -
[Level 1] B2D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND Level 1
Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench/StepperWorkout:
A1. Incline Pushup
A2. Z-Press
A3. Standing Rotational Chest Press
B1. Single Arm Kneeling Row
B2. Lying Bar Pullover
B3. Tricep Kickbacks
C1. Sit Up with Band
C2. Russian... -
[Level 2] B1D2 - 50min Upper Body
BLOCK 2 DAY 2 of STRONGBAND Level 2
Equipment needed:
- Band Bar
- Resistance BandsWorkout:
A1. Inchworm
A2. Eccentric Pushups
A3. Bear Hold with Shoulder Taps
B1. Upright Row
B2. 1/2 Kneeling Shoulder Press
B3. Bent Over Row
C1. Plank to Pike
C2. Side Plank with Hip Dips
C3. Deadbug with Heel...