Killer Resistance Band Exercises

Killer Resistance Band Exercises

Resistance Band Exercise 1: Front Squats

  • (1) Place your feet on top of a band and hold the handles with an overhand grip. Bring your hands up to shoulder height.
  • (2) Squat all the way down until your quads are below parallel. GET LOW.
  • (3) Powerfully explode up and return to a standing position.

 

Resistance Band Exercise 2: Squat & Presses

  • (1) Place your feet on top of a band and hold the handles with an overhand grip. Bring your hands up to shoulder height.
  • (2) Squat down until your quads are below parallel with the floor.
  • (3) Powerfully explode upwards and press the handles overhead. Hold for 1 second.
  • (4) Lower the handles, squat down, and repeat. The motion should be fluid and continuous without stopping.

 

 

Resistance Band Exercise 3: Reverse Lunge & Rows

  • (1) Loop a band around a pole (or use a door attachment) slightly below chest height. Face the band.
  • (2) Take a large step back and do a reverse lunge. Keep your core tight and back upright.
  • (3) Slowly release the bands, return back up to a full stand, and powerfully row the bands into your core. Row in on your way up.
  • (4) Repeat for the opposite leg and continue to alternate.

 

Resistance Band Exercise 4: Squat & Rows

  • (1) Loop a band around a pole (or use a door attachment) slightly below chest height. Face the band.
  • (2) Do a squat.
  • (3) Stand up and row the bands into your core.

 

 

Resistance Band Exercise 5: Lying Hamstring Curls

  • (1) Loop a band around a pole or hook it to the bottom of a door. Using an ankle attachment, attach the bands to one of your legs. If you have 2 ankle attachments, do it with both legs at once.
  • (2) Lie in prone position, face down.
  • (3) Brace your core, stabilize your body, and powerfully contract your hamstring. Your foot should come up and in towards your butt.
  • (4) Complete a full set and repeat for the opposite leg (or just do 1 set if you’re using both feet).

 

 

Resistance Band Exercise 6: Side Lunges

  • (1) Stand on top of a band with only your right foot. Keep it stationary. Bring your hands up to shoulder height.
  • (2) Take one step out to the left and lunge down with your left leg — your hands don’t move. GET LOW.
  • (3) Powerfully press through your left foot and return back up to a full stand. Complete a full set and switch sides.

 

 

Resistance Band Exercise 7: Glute Kickbacks

  • (1) Get on your hands and knees and hold both handles under you chest. Loop the band around the arch of your right foot.
  • (2) Keep your core tight and back flat, contract your butt, and powerfully kick your right leg out as far as possible.
  • (3) Hold it for 1 second and slowly return back to starting position. Complete a full set and switch legs.

 

 

Resistance Band Exercise 8: Lying Hip Abductions

  • (1) Lie on your right side with your legs stacked. String a resistance loop around your ankles.
  • (2) While bracing your core and upper body, powerfully contract your butt and raise your left leg straight up into the air. Hold it for 1s and return back to the bottom.
  • (3) Complete a set, flip over, and repeat for the opposite side.

 

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