10 Exercise Strength Workout that Stretches Your Hips

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About the 10 Exercise Strength Workout

So many traditional weight lifting workouts keep you in one plane and rarely make you rotate which is what we lose first as we age. Specifically, the Hip Flexor and Quad become tight. Unless you stretch in all 3 planes, you will not have success keeping that area of your body flexible.

This 10 Exercise Strength Workout takes you through how to stretch and strengthen your body using 1 band while completing a full workout.

Training Recommendations

Program Design

Work Set Time: 60 Seconds
Rest Between Sets: 30 Seconds
# of Total Sets Per Round: 10
# of Exercises Alternated Through Per Round: 10
# of Recommended Rounds: 3
(Rounds can always be modified based on time available)


  1. Quad Stretch
  2. Overhead Shoulder Distraction
  3. Single Arm Rotational Row
  4. Staggered Stance Halo
  5. Single Arm Chest Press
  6. Bilateral Curl
  7. Overhead Triceps Press
  8. Attached Reverse Lunge
  9. Attached Split Squat
  10. Military Press

Get the complete instructional workout at The Band Gym. Your body will be happy you did.

Band Gym - 10 Exercise Strength Workout

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