Band Exercises to get started with at home or in your Boot camp

 

  

 

When it comes to implementing band training into your large group camps or training session, I have found these 10 exercises to be the Best band exercises to get started with for several reasons. 

 

1.     They train basic fundamental movements which is always a good place to start

2.    They are key exercises that set you clients up for more advanced drills for future workouts

3.    They are safe and pretty client friendly which makes success guaranteed

4.    They do not require a lot of transition

5.    They can be done in a 30 second on 5 second transition 30 second on partner format or as independent stations doing a 40-20 interval session

6.    Requires each client to have only 1 band

7.    Trains the core muscle to become great stabilizers

8.    Very short learning curve

9.    Progressions are easy to bring in on the fly

10.  If using a partner format, clients literally teach clients which makes it easier on the instructor

11.  Low level of ground impact forces

12.  All exercises can be done in a stationary fashion which is the safest progression to start with

 

 

 My Top 10 Best Band Exercises 

 

1.    Overhead Push press

2.    Front Squat

3.    High Pull

4.    Attachment Free Horizontal Chest Press

5.    Split Squat Right

6.    Split Squat Left

7.    Bentover row

8.    Tricep Press

9.    Lateral Band Walking

10.  Hammer Curl

 

When starting to teach these exercises, break it into the following 2 exercise micro circuit workouts to make learning easier.   Each of these micro circuits can easily be a 5 minute finisher, or 20-10 Tabatas 4 minute workout.

 

Overhead Press – Front Squat

Split squat Right  – Split Squat Left

 Lawnmover  – Horizontal Chest press

High Pull  – Lateral Band Walk

Tricep Press – Hammer Curl

 

Once you start seeing your clients starting to master the exercises in pairs, switch to a 5 station circuit and utilize that format to increase transition efficiency and training density. 

 

From there you can start to do segmental blasting which is where you take 2 exercises that impact a specific body region and put those two exercises back to back.  This will not only increase muscle endurance but it also instantly raises the intensity level.       

 

Lastly you can bring all 10 band exercises into on giant circuit and repeat 3 or 4 times using a time exercise interval of 30 to 60 seconds and a transition of 15 to 20 seconds.

 

 

 

Video

 

Getting BETTER with BANDS

 

Dave

 

Fitness Band Boot Camp DVD series  is the best DVD I have that teaches you how to implement bands into a group setting.