Band Exercises to Get Started with at Home or in Your Bootcamp

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Top Band Exercises to Start With

When it comes to implementing band exercises into your large group camps or training sessions, there are several exercises that you should get started with for 12 reasons.

12 Reasons to Use My Top Band Exercises

  1. They train basic fundamental movements which is always a good place to start.
  2. They are key exercises that set your 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. They require each client to have only one band.
  7. They train the core muscles to become great stabilizers.
  8. They have a 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. There is a 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 to Get YOU Started

  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. Bent Over Row
  8. Tricep Press
  9. Lateral Band Walking
  10. Hammer Curl

When starting to teach these band 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 a 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 to see your clients master the band 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.

Last, you can bring all 10 band exercises into a 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.

Boost Your Fitness Camp Instantly



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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