6 Steps to Getting Started with Resistance Band Training

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Now that you’ve purchased your Quantum Bands Package, here are 6 steps you can follow to start working out with RBT

6 Steps to Getting Started with Resistance Band Training

1. Choose and master your first workout

Pick 6 exercises you can perform with your band package and master these 6 exercises. Don’t worry about how many reps or sets. Choose a band resistance that allows you to easily perform each exercise.

Here are 12 attachment free exercises to consider

2. Fill out the RBT workout template

Once you have mastered these 6 exercises, right click and save this workout template to your computer. Fill in the 6 exercises on the template, and you have your first RBT workout.

Download Workout Template

3. Perform your first workout 3 times over 6 days

It’s now time to start making your body stronger by performing your first workout 3 times over a 6 day period.

4. Create and master your second workout

Now lets create your second workout by learning 6 new exercises. Master these 6 exercises like you did the previous. I would recommend doing your first workout every 2 days. Use the off day or the next workout day as time to practice the new exercises.

Here are 10 attached band exercises to consider

5. Add your second workout to the RBT workout template

Put these 6 exercises in the same workout template to create a second workout.

6. Perform each workout twice a week

Once you have both workouts going, take 2 weeks and alternate between the 2 workouts. Perform each workout at least twice throughout a week.


Prefer to have Dave build programs and workouts for you every week for 1 year?

Getting Started with Resistance Band Training with the Band GymConsider joining the Band Gym for $97/year. That’s coaching for less than $2/week.

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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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