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
- 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

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Front Squats
A2. Around the World Hammer Curls
A3. Superman Lat Pulls
A4. Hollow Hold
B1. Jump Squats
B2. Jumping Jacks
B3. Standing Bicycles

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

Workout:
A1. Inchworm
A2. Reverse Lunge
A3. Seated Row (No Door Anchor Alternative: Seated Row Hooking Band on Feet)
A4. Barbell Pullover (No Door Anchor Alternative: Tempo Pushups)
A5. Bicep Curls

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

Workout:
A1. Band Pullaparts
A2. 1.5 reps Shoulder Press
A3. Underhand Front Raise
B1. Horizontal Hip Thrust (No Door Anchor Alternative: Glute Bridge)
B2. Kneel to Squat

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

Workout:
A1. Sumo Squat
A2. Thrusters
A3. Resisted Bear Crawl (No Door Anchor Alternative: Bear Crawl)
B1. Jumping Jacks
C1. Floor Press
C2. Broad Jump (Optional High Knees)
C3. Band See Saw (No Door Anchor Alternative: Standing Bicyc...

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

Workout:
A1. Kneeling Military Pushups
A2. Romanian Deadlift
B1. Straight Arm Pushdown (No Door Anchor Alternative: Wide Grip Bent Over Row)
B2. Upright Row
C1. Skater Squats (No Door Anchor Alternative: Skater Squats Assisted by Chai...

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Lateral Walking Squats
A2. Split Squat to Single Arm Row
A3. Front Raise
A4. Tricep Kickbacks
A5. Glute Bridge
A6. Deadbug

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

Equipment Needed:
- Door Anchor
- Resistance Band

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

Workout:
A1. Band Pullaparts
A2. RDL
B1. Tempo Pushups
B2. Single Arm Row
B3. Upright Row
C1. Deadbugs
C2. VSit Toe Taps

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

Workout:
A1. Tempo Back Squat
A2. Split Squat
B1. Horizontal Chest Press
B2. Standing Back Row
B3. Standing Rotations

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
- 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. 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
- Riser (optional)

Workout:
A1. Heel Elevated Front Squat
A2. Deadlift
A3. Bent Over Yates Row to Bicep Curl
A4. 1/2 Kneeling Shoulder Press
A5. Plank Saws to Hip Dips

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 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 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...

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