Bench

Bench

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Bench
  • 35min Glutes Focused

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench/Chair/Stairs

    Workout:
    A1. Seated Abductions
    A2. Back Squats
    A3. Step Ups
    A4. Standing Kickbacks

  • 30min Full Body 6

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Bench Press
    A2. Tricep Dips
    B1. Single Leg Supported RDL
    B2. Bulgarian Split Squats

    No Bench Alternative Workout:
    A1. Floor Chest Press
    A2. Tricep Kickbacks
    B1. B-Stance RDL
    B2. Split Squat

  • 30min Full Body 3

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Bench

    Workout:
    A1. Zercher Squats
    A2. Bent Over Barbell Row
    A3. Step Ups
    A4. Shoulder Press
    A5. Seated Barbell Bicep Curls
    A6. Barbell Bicep Curls

  • 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 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

  • [Level 2] B2D2 - 50min Upper Body

    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

  • 60min Glutes Focused

    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...

  • [Level 1] B2D1 - 60min Lower Body

    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...

  • [Level 1] B1D3 - 50min Full Body

    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...

  • [Level 1] B2D2 - 50min Upper Body

    BLOCK 2 DAY 2 of STRONGBAND Level 1

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

    Workout:
    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 1] B2D3 - 60min Full Body

    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

  • [Level 2] B1D3 - 60min Full Body

    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