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Resistance band training is a fantastic way of training whilst limited for time, space and equipment. With the right use of bands and tensions you can train every aspect of fitness from strength & power to energy systems work and flexibility.
This tool is easily portable and barely takes up any room in your luggage. I prefer using the flat resistance bands to the tubular type as they can roll or slip off the body during certain exercises and most come with the permanently attached metal clip (used for handle attachments). The flat resistance bands are more versatile, durable and portable.
Today we’ll go through a simple band workout you can complete whilst travelling or pressed for time. There are countless variations of resistance band workouts, it’s important to have a goal in mind before you start as this will guide the type of training you complete. This session will be aimed at hitting some functional movements, muscular strength & endurance and aerobic capacity (fitness).
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#1 Front Squat & Press
#2 Bent Over Rows
#3 Reverse Lunge Band Pull Apart
#4 Band Push Up
#5 Sumo Deadlift
#6 Floor Press Leg Lowers
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30-30 Band Routine
Work Time: 30 Seconds
Rest Time: 30 Seconds
6 Exercises
6 Minutes Rounds
5 Total Rounds
Total Time: 30mins[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#1 Front Squat & Press
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/3″ style=”padding: 0px;”][cs_text]Step into the band loop and assume your squat stance. Grab the band and lift up to your shoulders so there’s tension in the system. Squat down keeping the feet flat with weight centred, knees in line with the toes, chest up, back straight. As you push back up press the band over your head, control the band down to start position and repeat.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/3″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/1.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/3″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/1a.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#2 Bent Over Rows
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][cs_text]Double the band and stand in the centre with feet shoulder width apart so you can grab the loop handles either side. Keeping the knee’s slightly bent, hinge over keeping your back straight, chest up and head in line with your spine. Row the bands up allowing your elbow to pass your midsection and maintain the hinged over position. Increase the tension by creating more slack in the band between your feet.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/2.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#3 Reverse Lunge Band Pull Apart
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][cs_text]Hold the band at either ends in either a doubled or single grip. Keeping the arms straight and band at mid-chest level. Complete a reverse lunge, taking a step back with one leg and descending down until the back knee lightly touches the ground, keep the weight over the front leg. As you lunge down, pull apart the band with straight arms and squeeze your shoulder blades together. Return to starting position and repeat.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/3.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#4 Band Push Up
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][cs_text]Loop the band around each hand on either end and wrap it around your back. Assume a push up position. The band will resist the upward (concentric) portion of the movement and assist the lower (eccentric) portion. Maintain a straight line from your head to your heels. Make sure your push up looks like an arrow position from above with your arms hitting a 45° angle from your mid-section.
[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/4.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#5 Sumo Deadlift
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][cs_text]To achieve a decent enough tension in this movement you will need to double loop the band around each foot to set up the position. Once you’ve done this assume a wide stance, slightly wider than shoulder width. Keeping your back straight, hinge over then bend the knees and grab the entire band from the floor. Lift the band by extending the knees, and hinging through the hips finishing in a nice tall position without overextending or rolling your shoulders back. Reverse the pattern with control back down the floor.[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/5.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]
#6 Floor Press Leg Lowers
[/cs_text][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][cs_text]Use the same set up for the push up with the band wrapped around your back. Lie on the floor with your feet up in the air, knees bent at 90° and arms straight with tension in the band. Combine extending and lowering of one leg so the heel touches the floor with the lowering of the arms. Reverse the action by pressing the band away from you as the same leg returns to the starting position. Repeat the same arm movement with the opposite leg lowering.
[/cs_text][/cs_column][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/2″ style=”padding: 0px;”][x_image type=”none” src=”https://pgpt.co.uk/wp-content/uploads/2018/08/6.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][/cs_column][/cs_row][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Key is to find the correct band tension on each movement, you may need to use a different band for certain movements. There’s a lot more to achieve with bands when you have an attachment or a partner to work with, it’s a valuable tool. Use it well
Band Up, Stay Strong.
Yudi[/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]