resistance band workout plan pdf

MUSCLES USED Anchor the tubing to a door or pole at chest height. 3 sets x 30-60 seconds.

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Slowly lean forward from your hips to move your torso toward your left knee.

. Wajidi 8 months ago No Comments. James grage s resistance band shoulder 4 week carb cycling program to get cut james grage rewired 9 week fitness 10 best resistance band exercises for. Banded Plank Lift Offs.

While standing stretch out your arms straight in front of you and hold the resistance band in the center of the band with hands roughly I-foot apart the closer together your hands are the harder this exercise gets. 1 Move slowly into the stretched position and stretch to a point where you can feel. Ad Bands for Mobility Work Pull-Up Assistance to Banded Squats Bench Presses.

Upper Body Half kneeling singlearm row Kneeling on one Knee Stepin MB front foot Pull back withdiagonal arm. Place your hand on the chair for support and balance. Hold the resistance band with both hands.

Ask your therapist for a different colored band. Inhale pper bo d y. Resistance Band Row 1.

Resistance Band Chest Fly. To graduate to a band with greater resistance. Mini Bands MBs Upper Body Scapulaflies MB aroundElbows Arms straight forward Move botharmsoutward.

Created by Murshid Akram Administrator of The Fitness Phantom Article Link. From Free Expert Webinars to Live 11 Coaching Get Help Acheiving Your Fitness Goals. Pre-Workout Stretching Routine Follow these stretching guidelines.

Sit up straight with your abdominals tight and your shoulders up back and down. Bands may be coloured differently a typical strength rating can be seen in the tables below. Long Length Band Table.

Resistance band training offers an extremely cost effective alternate to purchasing bulky equipment or joining a gym. 4 Stand straight and engage your core 5 Take a deep breath exhale and pull your arms back making a T position. Secure the band with your right foot and a foot wrap.

Keep your core muscles tight your wrist firm thumb pointed up and palm facing downward. Stand with your feet staggered and resistance band securely under your front foot. Resistance bands are flexible lightweight and extremely portable.

Start in a seated position with your legs extended in front of you and your knees slightly bent. Complete 12 repetitions of each of the following. Hold one handle in each hand.

Prev Article Next Article. If your resistance tubing has a grip check to make sure that it is secure. Leg Abduction Stand behind a chair and step both feet inside the loop and position around your ankles.

Only the 5-band set includes the XX Heavy band for extra intensive exercise. With your feet hips-width apart step on the center of the band with both feet. Never tie two.

While maintaining a slight bend in the elbow lift your arm laterally to shoulder height. Routine Type Full body Duration 4-Weeks Frequency 4 Days a Week Goal Grow strength muscles and. Introduction to resistance training V.

3 sets x 10 reps one rep is after you lift all limbs in the sequence Crossbody Chop. Strength Training Lower Body. In each Panathletic Resistance Band package are 4 or 5 resistance bands listed as follows according to their resistance level.

From the starting position extend your hands in front of you but not completely straight. Upper Body Pull down. ABDOMEN Side Bends Stand holding the resistance band in your right hand.

Safety information THE FOLLOWING SAFETY SUGGESTIONS WILL HELP YOU REALIZE THE MOST BENEFIT FROM YOUR EXERCISE BANDS 1. After pausing slowly return to the starting position. Get a good grip by wrapping the band or tube around your hand when beginning an exercise.

4 sets x 10-15 reps. As you are doing these exercises remember to breathe and engage your core. To make these exercises easier.

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Sit on the floor with your legs straight out in front of you. Band Color Resistance Level in Lb in Kg Green Light 2 - 4 lb 1 - 2 kg Blue Medium 6 - 8 lb 3 - 4 kg Yellow Heavy 10 - 13 lb 5 - 6 kg. Each exercise below has 2 parts.

Slowly lower and repeat. 3 Grab handles with both hands with your arms slightly bent and palms facing in. 2 Stand 1-2 feet away facing door with your feet hip width apart.

1 Place anchor at the top of your door. Hold the ends of the band with your palms facing inward. Ch e s T pr e s s.

Keep your arms at the sides with your elbows bent. Place the resistance band around the arch of your feet and loop the band around your hands gripping it firmly. Whole-body Exercise Band Workout 1.

A description and an illustrati on showing. Resistance bands or tubing Check the resistance band or tube for nicks worn spots or cuts. James Grage Resistance Band Workout Plan Pdf.

4 sets x 10-20 reps. Typically for females you want to get 1 long red and black band and 1 short green and blue band however it can vary depending on your strength. Flex your right leg rotate your right hip to point your right knee out to the side and place the sole of your right foot lightly against the inside of your left knee.

Hold the band looser keeping hands further apart Decrease the number of times you repeat the exercise Ask your therapist for a different colored band. For males you should get 1 long purple and 1 green band and 1 short yellow band. 4 sets x 10-15 reps.

Consult your physician or other health-care professional before beginning a fitness plan to rule out any health conditions that may preclude using exercise bands. Never pull the band or tube directly toward your face. Try a Fitness Program Tailored To Your Abilities.

Slowly return to starting position. 4 Week Resistance Band Workout Program. Maintaining erect posture with contracted abdomi-nals shift your body weight onto leg closest to the chair.

Slightly bend your knees and pull your abs in. 3 sets x 10 reps each side Hollow Hold. Resistance Band Chest Press.

Squeeze your shoulder blades together by moving your hands outward slightly.

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