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About the Shoulder Press Workout

Set up correctly, a pillar shoulder press workout is an awesome shoulder strength training workout

Not only is it shoulder joint friendly, but the shoulder press workout also creates ab stabilization and scapular stabilization at the same time. Both scapular and abdominal stabilization are often weak links in the overhead pressing movement. This leads to the shoulder, specifically the rotator cuff, becoming overused or injured. Training overhead pressing in a plank position, automatically forces the scapula and abs to stabilize. Band resistance will be low but no worries. You will still get a great workout that will be very shoulder friendly.

Shoulder Press Workout Design

• Alternating between right and left sides, perform 30 seconds of work followed by 30 seconds of rest.

• Perform 12 total sets (6 each side) and rest for 2 minutes.

• Choose another pillar press variation and repeat the same sequence. 

• Perform 4 total rounds, always changing up the pillar press exercise variation.

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Healthy Band Shoulder Press Exercises

Shoulder press exercises are movements that are important when you consider the amount of overhead activities we do on a daily basis

Unfortunately traditional free weight shoulder press exercises have been shown to create significant micro-trauma to the rotator cuff when performed regularly. As a result, many active aging fitness enthusiasts that only lift weights develop shoulder pain. Ultimately, they have to discontinue this strengthening exercise. Fortunately shoulder press band exercises are more joint friendly. They also provide several other added benefits that traditional free weight shoulder press exercises can't.

Benefits of Band Shoulder Press Exercises

• A band's ascending resistance provides an easier resistance when starting the concentric phase of the pressing movement

• Band pressing allows for non-vertical vectors which are less likely to irritate the rotator cuff.

• A band's pliability allows pressing movements to be quickly modified to painful ranges of motion.

• Band resistance can be quickly modified to avoid overloading the rotator cuff.

• They allow core stabilization and scapular stabilization to be instantly integrated to support the rotator cuff.

• They can easily place the load behind the shoulder. This allows scapular muscles to engage faster.

• Pulling movements can bring in rotation. This is going to recruit the scapular muscles more effectively.

Top 10 Attached Bent Over Shoulder Press Exercises

1. Staggered Bentover Press
2. Parallel Bentover Press
3. Alternating Bentover Press
4. Standing Single Arm 3 Point Press
5. Kneeling Single Arm Press
6. Knee Tap Single Arm Press
7. Single Arm Pillar Press
8. Blast Off Single Arm Press
9. Standing Behind the Neck Press
10. Step and Press

[post_title] => 10 Top Healthy Band Shoulder Press Exercises [post_excerpt] => Band shoulder press exercises are joint friendly and provide several other added benefits that traditional free weight shoulder press exercises can't. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-top-healthy-band-shoulder-press-exercises [to_ping] => [pinged] => [post_modified] => 2018-10-05 23:58:50 [post_modified_gmt] => 2018-10-05 23:58:50 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=30044 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 30044Array ( [0] => 1289 [1] => 1288 )

WP_Post Object ( [ID] => 29973 [post_author] => 4 [post_date] => 2018-09-26 19:29:24 [post_date_gmt] => 2018-09-26 19:29:24 [post_content] =>

About the Crawling Push Up Challenge Workout

Combining crawling and push ups instantly creates a challenge workout that pushes muscles like no other

Add a resistance band and you create a crawling push up challenge workout that is going to build some serious pushing muscle strength and definition while keeping your rotator cuff healthy and happy.  Plus, your abs are going to become significantly stronger at stabilizing the low back.

Crawling Push Up Challenge Workout Design

This is a challenge workout with the goal being to complete 10 continuous sets without having to put your knees down. 

• Each set consists of 5 Crouching Bear Push Ups and 5 Short Crawl Steps.

• Once you can complete all 10 sets you have achieved Level 1.

• The next step is to time yourself and attempt to beat your time on subsequent workouts.

[post_title] => Crawling Push Up Challenge Workout [post_excerpt] => Combining crawling, push ups, and a resistance band instantly creates a push up challenge workout that builds serious muscle strength and definition. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => crawling-push-up-challenge-workout [to_ping] => [pinged] => [post_modified] => 2018-10-05 23:31:27 [post_modified_gmt] => 2018-10-05 23:31:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29973 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 29973Array ( [0] => 1288 )

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Pulling for most people is a very strong and powerful movement that requires significant resistance to optimally train

Most people don't consider resistance bands as a way to train with heavy resistance. Not true. Continuously looped layer Quantum Bands allow you to incorporate unlimited resistance along with the ability to increase muscle recruitment by applying a variable ascending resistance. Together these two training benefits make it very easy to simulate a Heavy Band Pulling Workout using Quantum Bands.

Heavy Band Pulling Workout Example

Here is a perfect example of a Heavy Band Pulling Workout. This workout trains the entire mid back region by quickly changing up planes of movement, force vectors and rep speed.

Heavy Band Pulling Workout Design

Alternate through each of these 7 attached heavy band pulling exercises. Take little to no break between exercises until you have completed 5 reps of each exercise. Take a 60 second rest and repeat 4 more sets. For a more intense workout, cycle through all 7 exercises and perform 5 reps of each. However, instead of resting after completing a cycle, repeat the cycle 4 total times. This will require completing 140 total reps of heavy band pulling.

1. High Pulls
2. Staggered Stance Pull Right and Left
3. Single Arm Dominate Hose Pulls Right and Left
4. Bent Over Power Pulls
5. Lat Pulls

 

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Bands Needed for Heavy Pulling Workouts

View Online

[post_title] => Heavy Band Pulling Workout [post_excerpt] => Here is a perfect example of a Heavy Band Pulling Workout that gets every mid back pulling muscle while quickly changing up planes of movement. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => heavy-band-pulling-workout [to_ping] => [pinged] => [post_modified] => 2019-07-04 19:33:00 [post_modified_gmt] => 2019-07-04 19:33:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29948 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 29948Array ( [0] => 1288 )

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Attached Band Pushing Exercises

Ask any fitness enthusiast or athlete what the best pushing movement is for building strength or muscle and they will most likely say bench pressing or push ups.

Even though it's well documented that bench pressing and push ups will improve strength, they are not the only way or the best way to train pushing from a fitness longevity standpoint. For years I benched pressed heavy and often, only to one day traumatically tear my rotator cuff, bicep tendon and labrum (shoulder cartilage). This resulted in surgery that fortunately did not end my career as a fitness professional, physical therapist or fitness enthusiast. Mine is not an uncommon story. Most people (especially guys) that bench press weekly for years, eventually incur some level of shoulder pain or injury. Most of these injuries involve the rotator cuff tendons being irritated or torn which often leads to surgery or having to modify push training. Even though bench pressing is a proven exercise, as a 40+ guy, it's not your only option and it's definitely not worth the long term effects it places on the shoulder structures.

What Other Pushing Options Are There???

Attached Band Pushing is a viable option that will build strength and muscle definition without predisposing the rotator cuff to long term trauma and injury. Plus, by using a standing position, attached band pushing provides the additional benefits that cannot be achieved just by bench pressing or incorporating other types of machine-based or free weight strength training.

Benefits of Attached Band Pushing Versus Free Weight Only Pushing

1. Automatically activates abdominals as stabilizers due to a horizontal vector being applied

2. Automatically activates scapular stabilizers as a result of hips and abs being simultaneously activated

3. Simulates a closed chain exercise which applies less stabilization demand onto the rotator cuff muscles and tendons

4. Generates less pressure on low back due to abs being activated and less low back extension which is often seen with bench pressing

5. Allows individuals to coordinate the lower body into the pushing movement by adding in a squat or lunge

6. Positions the body to push while standing which takes advantage of the body's natural pushing response

7. Allows individuals to incorporate rotational and lateral planes of movement with pushing which eliminates overuse injuries

8. Increases muscle recruitment due to a higher level of core activation

All of these benefits allow you to strengthen and mobilize the body in ways that will make it stronger, more powerful and more coordinated with daily activities while decreasing post workout joint pain and stiffness.

Dave's Top 10 Attached Band Pushing Exercises

1. Staggered Push
2. Single Arm Push  & Single Arm Rotational Push
3. Parallel Core Dominate Push
4. Alternate Pushing Options
5. Incline Push
6. Split Squat Push
7. Step and Push
8. Kneeling Hip Extension Push
9. Hip Loaded Push
10. Pillar Push Variations

[post_title] => 10 Attached Band Pushing Exercises that are Better than Free Weights [post_excerpt] => Attached Band Pushing will allow you to strengthen and mobilize your body in ways that will make it stronger, more powerful and more coordinated with daily activities while decreasing post workout joint pain and stiffness. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-attached-band-pushing-exercises-that-are-better-than-free-weights [to_ping] => [pinged] => [post_modified] => 2018-09-27 23:22:34 [post_modified_gmt] => 2018-09-27 23:22:34 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29936 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 29936Array ( [0] => 1292 [1] => 1288 )

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10 Attached Band Pulling Exercises

Pulling exercises should do more than just strengthen your mid back muscles.

This is one of the huge advantages of training the movement of pulling with resistance bands. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling.

10 Added Benefits of Attached Band Pulling

1. Trains hip hinging which is a key functional movement for all ground-based movements including squatting, lunging and deadlifting.

2. Increases glute activation and strength as long as feet are on the ground.

3. Automatically activates secondary scapular muscles because glutes are directly wired to scapular muscles when pulling is being performed.

4. Allows you to train pulling in all 3 planes of motion which builds muscle definition and strengthens small secondary pulling muscles.

5. Increases rotator cuff flexibility because rotation can easily be brought into most attached band pulling exercises.

6. Creates shoulder joint mobility with repetitive distraction created by looping the band over the wrist and eliminating grasping. No grasping keeps deltoids less active and in turn allows the band to distract the shoulder joint.

7. Increases muscle recruitment of mid back muscles because of the ascending resistance which increases as a person pulls further into the range of motion.

8. Increases mid spine rotational mobility which is inherently lost as the body ages.

9. Increases ground reaction control and stabilization with walking and running because the lower body has to stabilize against the ground on every repetition.

10. Optimizes each set for resistance because it is very easy to increase or decrease resistance on the fly with resistance bands.

My Top 10 Attached Band Pulling Exercises

1. Squat Pull
2. Single Arm Squat Pull
3. Single Arm Rotational Pull
4. Iso Squat Pull
5. Split Squat Pull
6. Step Back Pull
7. Lat Pull
8. Power Pull
9. Side Pillar Pull
10. Front Pillar Pull

[post_title] => 10 Attached Band Pulling Exercises that are Better than Lifting Weights [post_excerpt] => Pulling exercises should do more than just strengthen your mid back muscles. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-attached-band-pulling-options-that-are-better-than-lifting-weights [to_ping] => [pinged] => [post_modified] => 2018-09-27 15:31:13 [post_modified_gmt] => 2018-09-27 15:31:13 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29922 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 6 [filter] => raw ) ID: 29922Array ( [0] => 1289 [1] => 1288 )

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RBT can fit into any exercise budget which makes it not only the most versatile but also the most cost-effective training system

Even though in general RBT is a very cost-effective way to workout, it still requires having to purchase, at the very least a band or two. It also can be a little confusing when it comes to determining which bands you should purchase so you don't buy a band that ends up collecting dust. To help out I decided to share 3 low budget band training options. They have been our most popular for those who are budget conscious, band exercise enthusiasts.

3 Low Budget Band Training Options

1. Core Activation Package

Purchase a Core Activation Package and both single band workouts as well as hip stabilization cardio workouts using the 13" Dynamic Stabilizer band. It's a great low cost starter band package. Cost - $40

Core Activation Package

10 Butt-Gut Dynamic Stabilizer Exercises

Want a Done-For-You Single Band Training Resource?

The Attachment FREE Single Band Training Guide provides you with over 100-1 Band Workouts you can do Anywhere.

Get yours today!

2. Small Single Band Package

Purchase a Small Single Band Package and begin doing aggressive single band training workouts Anywhere. It is difficult to train everything using 1 band because different exercises require different levels of resistance to optimally challenge the muscles. My suggestion is to consider getting a Small Single Band Training Package with different levels of band resistance to make sure you can optimize every exercise. Cost - $52

Small Single Band Package

16 Band Exercises to Master First

Want a Done-For-You Follow Along Workout Series??

The RBT20 Follow-Along Single Band Workout Series is exactly what you are looking for. 20 Minute Single Band Anywhere - Anytime workouts you follow along with Dave on. No Planning No Programming - Just grab your bands and workout.

Get started today!

   

3. Small Single Band Package, Green 13" Dynamic Stabilizer and an Accessory Kit

Purchase a Small Single Band Package, Green 13" Dynamic Stabilizer and an Accessory Kit. Together this package will provide you with the ability to do all bilaterally attached training, attachment free training and dynamic stabilizer training with over 200 lbs of strength training resistance. Cost - $99

Best Valued Training Package

Best Starting Multi- Band Setup Training Resource

The New 28 Day Jump-START Program will provide you with both instructional and follow-along workouts utilizing attached band training. To optimize this workout program, choose at least 2 pairs of bands with the Accessory Kit.

Get started today!

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Don't workout to just stay in shape and get strong. Implement RBT into your workouts to achieve athletic fit longevity.

One of the biggest struggles people have as they age is not being able to move like they use to. By that I mean not having the range of motion, coordination, balance and mobility to perform actions they easily use to do. For many active aging men and women this can be frustrating. Unfortunately, working out using traditional exercise programs to just stay in shape is simply not going to help slow down father time's influences. Many people, me included, want to workout to stay athletic, both through appearance but far more in regards to how we move and feel. Interestingly, just focusing on maintaining a high level of strength is usually not the driving force behind achieving this athletic fit longevity goal. In other words, it requires more than just lifting weights. I am seeing something similar in today's professional athletes. Training programs are not designed to increase strength, explosiveness or power. Instead the veteran professional athlete is focused more on sustaining good mobility, agility, coordination and balance. Strength is important but not top priority anymore. As a result, they are not spending hours in the weight room lifting heavy weights. Instead they are implementing tools like resistance bands that keep muscles and tendons strong and flexible without beating them up. Plus, they are noticing a better transfer of their training onto field performance which is what is really creating this mind-shift in training. If it is working for professional athletes, why not for you!!

Why RBT Transfers Better Onto the Athletic Field

1. Provides resistance while performing daily movements

RBT allows you to provide resistance while performing natural athletic or daily movements. Therefore, the body is being trained the exact way it is designed to move versus using artificial movement patterns often seen with lifting weights. The use of "real movement patterns" allows the nervous system to send signals to the muscles that are very recognizable. This creates a faster muscle response along with a high level of muscle recruitment. Traditional use of free weights can't do this because they can only train in a single vertical plane of movement. These are also patterns of movement not instantly recognized by the body.

2. Allows you to create force from any angle

RBT's non-gravity dependent variable resistance allows athletes to create force from any angle and through any plane of movement. Weights can only impact a vertical gravity dependent plane. This is only 1 out of a hundred ways the body can move. Training in only one plane over and over again results in both lost of mobility as well as muscle coordination. This, in turn, leaves individuals feeling and moving stiff and slow.

3. Applies an ascending variable resistance

RBT applies an "ascending variable resistance" which means resistance increases the further into the range of motion a movement is performed. This progressive variable resistance also allows individuals to change speeds while performing any exercise. This change in speed teaches and trains individuals how to accelerate movement against a force. This is how power, not just strength, is increased.  Power, more than strength, is exactly what is needed in athletics and daily life activities. Free weights are constant resistance that do not change speeds and therefore do not allow for acceleration of movement. Over time only lifting weights decreases movement speed and quickness which foster slowing down of reflexive responses. This, again, is helping father time win.

4. Accelerates deceleration

RBT's ascending variable resistance also accelerates deceleration. This means individuals training with bands learn how to stop faster against resistance or slow down momentum. Knowing 95% of all orthopedic related injuries happen as a result of poor deceleration control, training with RBT provides individuals with the ability to train their muscles how to control deceleration forces and effective slow down momentum. This functionally correlates into better dynamic balance, agility and muscle control throughout the day.

5. Strengthens muscles to stabilize joints

RBT’s ascending variable resistance strengthens muscles to stabilize peripheral joints, like knees, ankles, shoulders, elbows and wrists, when they are positioned furthest away from the body's center of gravity which is located at the navel region. Being able to teach muscles how to stabilize, or support joints, has a dramatic impact on injury prevention. This is because most injuries to the peripheral joints happen when the joint is furthest away from the body's center of gravity or core. It is a fact that as the body ages, rotator cuff tears, ACL tears, elbow ligament tears and ankle sprains are more likely to occur. Better muscle stabilization strength training as a result plays a greater role and needs to be a significant part of active aging exercise programs. RBT is the best way to bring that stabilization component into every workout.

6. Creates unlimited exercise options

Lastly, staying fit, especially athletically fit, requires consistent training doing a variety of different exercises to meet the demands of active lifestyles. Fortunately, bands create unlimited exercise options and go where ever you want them to go. As a result, you can consistently get in great athletic-based workouts regardless of location, time or workout goal.

Summary

To train athletically requires training outside the traditional model of free weights and machines. It requires being able to train in multiple planes, using a variable resistance that allows you to change speeds while performing movements that mimic real world movement patterns. RBT allows you to do all this regardless of if you are a professional athlete or active aging adult that wants to stay athletically fit.

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Become More Athletic in 28 Days with RBT

Click HERE To LEARN MORE 

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Upper Body Challenge Workout

The following Upper Body Challenge Workout is a rep based workout that uses a rep scheme of 21-15-9-5

You will alternate through 6 different attached band exercises using 3 different levels of band resistance for specific exercises. Pulling should be the strongest band versus arms will be the smallest bands. You should do 21 reps of each exercise before moving to 15 reps of each exercise before going to 9 reps of each exercise and then finishing with 5 reps of each exercise. Record the time it takes for you to finish.

Band Setups

Choose a pair of bands that will allow you to train all 6 exercises knowing that smaller muscle groups will be placed at a lower starting tension. One pair of bands has a 30 to 40 lb variance which makes transitioning between exercises with this type of workout seamless.

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Package Recommendation to Use in this Workout

Purchase Online >>

Above Average Strength Levels

Average Strength Levels

Below Average Strength

 

 

Low Strength

 

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[post_title] => Attached Upper Body Challenge Workout [post_excerpt] => The Upper Body Challenge Workout is a rep based workout that uses a rep scheme of 21-15-9-5. You will alternate through 6 different attached band exercises using 3 different levels of band resistance for specific exercises.  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => attached-upper-body-challenge-workout [to_ping] => [pinged] => [post_modified] => 2018-09-10 13:09:44 [post_modified_gmt] => 2018-09-10 13:09:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 29475Array ( [0] => 1288 )

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Rarely Used Advanced Band Exercises

Bicep and Tricep Training with resistance bands is endless

Over the years I have come across 10 advanced band exercises for the arms I rarely see trainers or fitness enthusiasts attempting. Some of these are more advanced band exercises and need to be progressed up to. Here are a few rules to keep in mind when progressing into more advanced band exercises.

How to Progress into Advanced Band Exercises

Rule 1

If the advanced exercise requires going faster, make sure you have mastered the slow version first. Also, when trying to go faster, focus on the concentric phase first and keep the eccentric phase slow and controlled.

Rule 2

If the advanced exercise requires taking a step or a hop while performing the upper body movement, make sure you are not dragging the foot or feet as it moves which will result in the band getting shredded. Also, try to release the band back to the starting point of the exercise first before moving your feet back to the starting point.

Rule 3

Do not use an orange micro band or yellow super micro band to do any advanced step exercises. These two bands are  only 7.5 millimeters thick and will not hold up well to advanced band training exercises. Also, due to their low resistance, they are often overstretched during advanced type exercises.

Rule 4

Make sure full range of motion is being achieved with advanced band exercises. Very often as the speed or exercise difficulty increases, people do not complete a full range of motion due to balance or control issues.

Rule 5

With any advanced band exercise that requires a stepping action, the coordination  of two movements happening simultaneously must be smooth and controlled. If this is not the case, very often the working muscles may not respond well to the exercise.

Advanced Band Arm Exercises

Make sure you take the above mentioned rules into consideration when attempting these 10 advanced band arm exercises:

1. Hammer Jack Curls
2. Split Squat Triceps Press
3. Step Back Triceps Press
4. Stepping Curls
5. Split Jump Curls
6. Split Jump Triceps Press
7. Assisted Triceps Plyo Push-Up
8. Supine Curls
9. Alternating Curls
10. Split Jack Triceps Press

[post_title] => 10 Advanced Band Exercises for the Arms [post_excerpt] => Over the years I have come across 10 advanced band exercises for the arms I rarely see trainers or fitness enthusiasts attempting. Here are a few rules to keep in mind when progressing into more advanced band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-advance-band-exercises-for-the-arms [to_ping] => [pinged] => [post_modified] => 2018-08-25 16:16:18 [post_modified_gmt] => 2018-08-25 16:16:18 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29483 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 29483Array ( [0] => 1292 [1] => 1288 )

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Dynamic 4 Way Band Arm Workout

This 4 Way Band Arm Workout will carve up the arms using multiple planes and 4 distinctly different exercises

To me arm workouts can get boring, and I find when I continue to do the same type of exercise over and over, my elbows and shoulders become sore. That's why I like doing this 4 Way Band Arm Workout because it changes things up.  Not only does it use elastic resistance instead of free weights, but it also uses horizontal vectors and standing postures. Both of these change the dynamics of how the shoulder blade stabilizes and the pressure placed on the elbow. The other reason I enjoy this workout is it only requires 1 band and 1 pair of handles. Just make sure you have a stable structure to hook up to.

Exercises

1. Staggered Stance Curl - Double Knees Overhead Press 2. Staggered HV Curl - Staggered HV Press 3. Step and Curl - Back Step Press 4. Power Curl - Resisted Triceps Push Up I perform 1 set of each exercise. However, feel free to treat this like 4 separate rounds and alternate back and forth doing 4 sets of each before moving on to the next round of exercises. I use a 20 on, 10 off Tabata interval but if you need more transition time take it up to 30-30 or 30-15.

Want a good laugh...here's the same workout taped and submitted 8 years ago...

2009 Version

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What Do You Think?

I would enjoy knowing what you think of the workout format using the Audible commands and if the newest video was easy to follow. Submit your comments below. Thank you, Dave [post_title] => Follow-Along 4 Way Band Arm Workout [post_excerpt] => Arm workouts can get boring. This 4 Way Band Arm Workout will change things up and carve up the arms using multiple planes and 4 different exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => follow-along-4-way-arm-workout [to_ping] => [pinged] => [post_modified] => 2018-08-26 16:50:27 [post_modified_gmt] => 2018-08-26 16:50:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29500 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 29500Array ( [0] => 1288 )

WP_Post Object ( [ID] => 29472 [post_author] => 4 [post_date] => 2018-08-22 19:38:19 [post_date_gmt] => 2018-08-22 19:38:19 [post_content] =>

Easy Band Speed Workout...

...You can do anywhere including at home

This Band Speed Workout is not going to beat up your knees, hips and low back because the band will not allow it. As a result, you can train aggressively without the concern of injury.

Workout Details

Beginner Level

Alternate through all 3 exercises doing 30 seconds of work and 30 seconds of rest. Complete 6 Rounds or 18 Total Sets.

Intermediate Level

Alternate through all 3 exercises doing 40 seconds of work and 20 seconds of rest. Complete 6 Rounds or 18 Total Sets.

Band Recommendation

 

A pair of linked up Black Medium Bands attached using The BAR or a Band Utility Strap into a door.

View Exercises >>

 

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Get a Complete Done-for-You Athletic-Based Band Workout Program

[post_title] => Band Speed Workout for Home [post_excerpt] => This Band Speed Workout is not going to beat up your knees, hips and low back because the band will not allow it. As a result, you can train aggressively without the concern of injury. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-speed-workout-for-home [to_ping] => [pinged] => [post_modified] => 2018-08-26 16:46:05 [post_modified_gmt] => 2018-08-26 16:46:05 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29472 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 29472Array ( [0] => 1288 )

WP_Post Object ( [ID] => 28970 [post_author] => 4 [post_date] => 2018-07-26 18:38:01 [post_date_gmt] => 2018-07-26 18:38:01 [post_content] =>

What is 3-D Back Training?

3-D Back Training is the most effective way to carve out a well developed mid back

The back is made of several muscles that have fibers traveling in multiple directions. That means you have to train with multiple exercises using multiple angles and obviously multiple levels of resistance to get optimal back building results.  I refer to this as 3-D Back Training. It is super easy to do using RBT due to its versatility and non-gravity dependent nature. With RBT you will be able to train with both vertical force vectors, which is what free weights can do, as well as using horizontal vectors which can only be done with bands. Together this will allow you to train in all 3 planes of motion. This is where the concept of 3-D Back Training originated from.

Sagittal Plane Back Training

To effectively train the back in the sagittal plane it will require changing up the height of the band attachment point. By doing this it will allow you to attack all levels of the mid back in the sagittal plane.

Rotational Plane Back Training

Bringing in rotation is going to be accomplished using single arm pulling movements. By performing single arm movements it frees up the hips and thoracic spine to rotate easily while not forcing the low back to create the rotation.  I also highly recommend doing most of your single arm pulling while standing to not expose your low back to excessive rotational forces. There are several ways using both attached and single band attachment free setups that allow you to train unilaterally.

Frontal Plane Back Training

Training the back in the frontal plane is probably the most challenging. But again, with RBT it is very easily achieved. Here are my top 3 frontal plane 3-D Back Training exercises.

Frontal Plane Back Exercises

Watch Complete Back Attack Video

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Best 3-D Back Training Package

Advanced Total Fitness Package

All the resistance and accessories you need to build a 3-D Back!!!!

[post_title] => 3-D Back Training [post_excerpt] => 3-D Back Training is the most effective way to carve out a well developed mid back. It's super easy to do using RBT due to its versatility. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3d-back-training [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:21:44 [post_modified_gmt] => 2018-07-28 22:21:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28970 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 28970Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

WP_Post Object ( [ID] => 29094 [post_author] => 4 [post_date] => 2018-07-26 18:22:46 [post_date_gmt] => 2018-07-26 18:22:46 [post_content] =>

Without Squat, You Got Squat

Life is always going to demand that we can squat because life is always going to ask us to...

• Go from sitting to standing
• Get up from the floor
• Go up and down stairs or inclines
• Lunge to pick things up
• Be able to lift heavy objects off the ground

The #1 limiting factor to keeping the body functionally squatting well is making sure you can hip hinge. Hip hinging correctly and automatically is the key to keeping our low back, knees and hips healthy with any variation of squatting. This Pre-Leg Hip Hinge Workout does exactly that. It uses a Quantum Band to teach you how to automatically hip hinge while going through hip dominate lifts.

In this Workout You Are Going to:

1. Swing a weight while hinging
2. Reach forward with a weight while hinging
3. Bend over with a weight while hinging
4. Side lunge and lift a weight from the floor with a good hip hinge
5. Jump side to side while keeping your hips hinged

As you can see you're going to complete almost every movement you do during the day that requires you to hinge.

Use this Workout as a:

1. Pre-squat primer workout
2. Stand alone metabolic fat burning hip dominate workout

Sample interval could be 45 seconds on 15 seconds x 3 times through all 5 exercises. [post_title] => Pre-Leg Hip Hinge Workout [post_excerpt] => The Pre-Leg Hip Hinge Workout uses a Quantum Band to teach you how to automatically hip hinge while going through hip dominate lifts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => pre-leg-hip-hinge-workout [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:24:06 [post_modified_gmt] => 2018-07-28 22:24:06 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29094 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 29094Array ( [0] => 1288 )

WP_Post Object ( [ID] => 29044 [post_author] => 4 [post_date] => 2018-07-25 13:58:15 [post_date_gmt] => 2018-07-25 13:58:15 [post_content] =>

Awesome Contrast Back Workout

Combining free weights with bands allows you to apply resistance to the entire range of motion while training in all planes with multiple vectors.   The Contrast Back Workout does all of that.

Interval Recommendations

Alternate through performing 25 reps of each exercise, taking minimal to no break between sets. Make sure you have all stations set up before you begin this workout. Complete 4 total rounds for a 500 rep total back building contrast workout.

Get More Band-Free Weight Contrast Exercises >>

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Here Are the Bands You Will Need to Complete this Workout

Order Online >>

[post_title] => Contrast Back Workout [post_excerpt] => The Contrast Back Workout allows you to apply resistance to the entire range of motion while training in all planes with multiple vectors. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => contrast-back-workout [to_ping] => [pinged] => [post_modified] => 2018-07-28 19:56:11 [post_modified_gmt] => 2018-07-28 19:56:11 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=29044 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 29044Array ( [0] => 1288 )

WP_Post Object ( [ID] => 28907 [post_author] => 4 [post_date] => 2018-07-23 17:13:57 [post_date_gmt] => 2018-07-23 17:13:57 [post_content] =>

Active Aging Chiseled Chest Training

Most active aging 40+ guys would enjoy having a more chiseled chest. They can if they incorporate a few ageless training routines into every chest chiseling workout.

The #1 issue most guys have when it comes to training their chest is they rely on bench pressing variations with barbells or dumbbells to get the job done. This is NOT a good strategy for several reasons:

1. It's an open chain activity that does not get very good scapular stabilization
2. Puts a huge burden on the rotator cuff which happens to be the #1 issue with chest training
3. Doesn't get the abs involved which, in turn, gets shoulder blade stabilization on board
4. Needs a lot of heavy bulky equipment to get in a workout
5. It's a pretty technical exercise that few guys really know how to do

A much better chest training option is good old fashion push-ups.

Why Push-Ups for Chest Training

1. It's a closed chain activity so it immediately helps the rotator cuff do its job as a shoulder joint stabilizer
2. The abs are involved so the shoulder blade muscle is automatically activated
3. They can be done anywhere
4. They hit all parts of the chest by positioning your feet at different levels relative to your chest
5. You can load up resistance easily with Quantum Bands
6. You can use bands to assist the push-up thus making push-ups something anyone can do
7. They can be done unilaterally so are much safer than dbs

Why Push-Ups

Chisel Chest Training Using Push-Ups is Unlimited, Especially When You Add RBT

Hitting All 3 Levels of the Chest

Watch Video

Rambo Assisted Push-Up Training

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Total Muscle Building Band Program

Learn More >>

[post_title] => #1 Exercise for Active Aging Chiseled Chest Training [post_excerpt] => Most active aging 40+ guys would enjoy having a more chiseled chest. They can if they incorporate a few ageless training routines into every chest chiseling workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => active-aging-chiseled-chest-training [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:28:20 [post_modified_gmt] => 2018-07-28 22:28:20 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28907 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 28907Array ( [0] => 1293 [1] => 1288 )

WP_Post Object ( [ID] => 28921 [post_author] => 4 [post_date] => 2018-07-20 21:53:55 [post_date_gmt] => 2018-07-20 21:53:55 [post_content] =>

What is Active Aging Leg Training?

Active aging leg training using gravity based resistance like dumbbells, kettle bells and barbells is successful when it doesn't go to the bar first in the gym. Matter of fact, these gravity based tools should only be part of a leg training routine and not the only thing.  Interjecting elastic resistance into a leg routine will address several aspects of training that are typically overlooked with active aging leg training.

4 Elements of Active Aging Leg Training that RBT Should Dominate

1. Dynamic Hip and Lower Leg Flexibility

Resistance bands can and should play a significant role in improving and maintaining dynamic hip flexibility. Every leg training routine should start with this series of hip stretching and mobilization once foam rolling has been completed.

Need a Solid Hip Pre-Stretching Routine??

2. Hip Stabilization and Activation

Leg training longevity will be directly associated with how well the hips maintain a high level of stability, especially in the front plane. Dynamic stabilizer training should be the foundation from which every active aging leg training routine initiates hip stabilization and activation.

Dynamic Stabilizer Primer Workout to Get You Ready for Leg Day

3. Developing Solid Hip Hinge Mechanics Form

Hip hinging is the godfather for any and all leg strength training. Find someone who struggles with hip hinging and they most likely struggle with doing any type of squatting with free weights. Not having solid squat mechanics leads to overloading of the knee joint. Resistance band horizontal vector training is one of the most effective ways to train or continually retrain hip hinging and ultimately squat mechanics.

Use This 3 Exercise Band - Kettlebell Workout to Get Your Hips Hinging

4. Optimizing Joint Lubrication

As the body ages, joint and tendon lubrication takes longer to optimize, especially if the goal is to perform an aggressive leg training routine. Performing a 10 to 15 minute interval cardio base workout will optimize joint and tendon lubrication. This will make those initial first 2 or 3 sets significantly less aggravating or even painful.  The Dynamic Stabilizer workout I show you above gets this down equally as well while also getting your hips ready to rock.

Summary

As the body ages there must be an adjustment made in how a leg workout is initiated. Not making these training adjustments will ultimately lead to less than an enjoyable workout experience or worse yet injury and loss of workout time. RBT makes it very easy to build in these pre-leg training elements and in turn allow leg training longevity.

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Please don't keep RBT a secret.

Share it with someone else and let's get them Better with Bands too!!

Refer A Friend to RBT >>

[post_title] => Active Aging Leg Training [post_excerpt] => As the body ages there must be an adjustment made in how a leg training workout is initiated. RBT makes it very easy to build in these pre-leg training elements and in turn allow leg training longevity. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => active-aging-leg-training [to_ping] => [pinged] => [post_modified] => 2018-07-28 13:42:32 [post_modified_gmt] => 2018-07-28 13:42:32 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28921 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 28921Array ( [0] => 1291 [1] => 1288 )

WP_Post Object ( [ID] => 28873 [post_author] => 4 [post_date] => 2018-07-15 18:13:47 [post_date_gmt] => 2018-07-15 18:13:47 [post_content] =>

Awesome Band Butt and Leg Workout

Using a 13" Dynamic Stabilizer band combined with body weight movements is the most efficient and convenient way to attack the butt and legs while improving both strength and cardio vascular efficiency.

Workout Setup

This Band Butt and Leg Workout is set up exactly how all workouts should be set up. Round 1: Activate targeted muscles with slow rhythmical movements Round 2: First interval strength circuit that challenges targeted muscles Round 3: Second interval strength circuit that challenges targeted muscles using different exercises Round 4: Slower movement strength circuit that builds strength by increasing resistance and decreasing cardio impact

Workout Intervals and Exercises

Round 1

• Interval: 45 seconds on - 15 seconds off x 10 sets - Alternating through each exercise 5 times
• Exercises: Long Lever Lateral Walks and Mt Climbers

Round 2

• Interval: 20 seconds on - 10 seconds off x 12 sets - Alternating through each exercise 6 times
• Exercises: 2 Step Shuffles and Drop Squats

Round 3

• Interval: 20 seconds on - 10 seconds off x 12 sets - Alternating through each exercise 6 times
• Exercises: Burpees and Overhead Skaters

Round 4

• Interval: 40 seconds on - 20 seconds off x 12 sets - Alternating through each exercise 4 times
• Exercises: DB Rhythmical Reaches Right and Left followed by Isometric Squat hold

Exercise Sequence

<

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Pick up a Dynamic Stabilizer Sample Pack to Complete this Workout

Shop Online >>

[post_title] => Great Band Butt and Leg Workout [post_excerpt] => The Band Butt and Leg Workout is the most convenient way to attack the butt and legs while improving both strength and cardio vascular efficiency. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => great-band-butt-leg-workout [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:12:26 [post_modified_gmt] => 2018-07-28 22:12:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28873 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 28873Array ( [0] => 1288 )

WP_Post Object ( [ID] => 28656 [post_author] => 4 [post_date] => 2018-07-01 18:50:17 [post_date_gmt] => 2018-07-01 18:50:17 [post_content] =>

There are several schools of thought when it comes to building better muscle definition. However, there are 3 facts that are consistently agreed upon regardless of which theory you follow.

Why RBT is the Best Option for Building Better Muscle Definition

We know that to build better muscle definition you need to increase reps or work volume, change up resistance to stimulate muscle adaptation, and change up movement patterns to hit all 3 muscle fiber directions. Knowing this it's easy to understand why RBT is the best option for carving out muscle definition.

1. Adjustable Resistance

Band resistance is an ascending resistance that can be easily changed on the fly to allow for more reps to be performed within a given set. As a result, it allows you to adjust resistance to in turn perform more reps to maximize muscle fatigue, recruitment and blood flow. All of which are needed when building better muscle definition through increased work load.

2. Unlimited Resistance

To build better muscle definition you have to get muscles to adapt, which best occurs by changing up resistance. Changing up resistance with free weights requires having several pairs of dumbbells, a bunch of weight plates laying around or having to purchase 10 different kettle bells. Fortunately with bands, it requires purchasing 4 or 5 bands that have a carrying weight of less than 5 POUNDS but will create up to 300 POUNDS of resistance. As a result, having the optimal resistance for building better muscle definition is something that can happen anywhere with resistance bands. In other words... NO GYM REQUIRED!!

3. Unlimited Exercise Options

When it comes to building better muscle definition, you must attach a muscle group using a 3-D Training Approach. This will require using multiple exercises while exercising against multiple lines of force, to ensure you hit muscles in all 3 planes. Regardless of what free weight (gravity dependent) tool you choose you will be restricted to 1 plane of movement (vertical) and will be limited to a handful of exercises. This is not the case with resistance bands. You have both attached and attachment free options.

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The Muscle Maximizer Program is a great place to start if you want use RBT to Build Better Muscle Definition

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How to Attack All 5 Key Areas of the Body

To help you start building better muscle definition, here is how to attack all 5 key body regions following a 3-D Training Approach. Just make sure you have the needed band resistance to optimally load the muscle to create maximal work output.

1. Back Training

2. Chest Training

3. Shoulder Training

4. Arm Training

5. Leg Training

Summary

Building better muscle definition takes work, commitment and training consistency. RBT will provide you with unlimited exercise options and unlimited resistance that allows you to workout consistently, Anywhere, Anytime at Any Intensity. All you need are the right bands.

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Interested in Coaching??

In my experience in providing training programs like the RBT Muscle Maximizer, I’ve found that the clients who enjoy the most success are the ones who have access to a coach. If you're interested in having me as Your Coach...Connect with me by sending a Support Email. I am one of those rare individuals who personally answers all his own training emails. Send Me an Email >>   [post_title] => Building Better Muscle Definition with Bands [post_excerpt] => Building Better Muscle Definition takes work but it also takes time and consistency. RBT will provide you with unlimited work options Anywhere, Anytime at Any Intensity. All you need is the right bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-better-muscle-definition [to_ping] => [pinged] => [post_modified] => 2019-04-20 15:25:57 [post_modified_gmt] => 2019-04-20 15:25:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28656 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 28656Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 28623 [post_author] => 4 [post_date] => 2018-06-29 19:54:10 [post_date_gmt] => 2018-06-29 19:54:10 [post_content] =>

Variable resistance training is not just for athletes or power-lifters

Very often when trainers or coaches talk about training with variable resistance they do so with athletes or highly-skilled strength training individuals in mind. Combining band resistance with free weight resistance, which is referred to as variable resistance training, is an effective way for anyone to strength train who doesn't want to overload the body and related joints with heavy weight. Plus, when combining free weights and bands, it allows muscles to be challenged through the entire range of motion utilizing different repetition speeds. This, in turn, recruits fast twitch muscle fibers. Both of these benefits can not be achieved when separately training with bands or free weights.

Keys to Successful Variable Resistance Training

The #1 key to successfully training with variable resistance is choosing the safest and most efficient band set-up based on the tools being used and muscle groups being targeted. There are essentially 3 types of set-up options.

1. Band attached to the body
2. Band attached to the free weight tool
3. Band attached to a weight machine

 

1. Band Attached to the Body

This is easily the safest and most efficient way to train with variable resistance. Attaching the band to the body is the safest because the band resistance is placed as proximal to the body as possible. This decreases the need for a high level of stabilization and balance. It is also the most efficient because the band does not have to be removed or reattached to the barbell in order to change resistance or perform a different exercise. Here are the 3 most common ways to attach the band to the body.

Hip Attached Setup

Band Belt Setup

Crossover Setup

2. Attaching the Band to the Weighted Tool

Attaching the band to the actual weighted tool such as a dumbbell or barbell will increase the lever arm. This, in turn, requires a greater level of balance, stability and movement skill. As a result, this will be a more advanced way to train with variable resistance. It will require a slightly higher level of strength training experience.

Attaching the Band to the Weight Tool

3. Attaching the Band to a Machine

Attaching the band to a machine eliminates the need for a high level of strength training skill or stabilization. However, a resistance machine is not going to offer as much of a functional-based training stimulus since the need for stabilization is minimal. As a result, if machine-based variable resistance training is performed it typically focuses on isolated muscle specific strength training.

Summary

Training with variable resistance is not a strength training approach exclusively designed for athletes or experienced strength training individuals. By implementing the correct set up option this form of strength training can be utilized by both beginners and advanced strength training individuals.  

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Want to Learn More???

Get Workouts, Coaching and a Variable Resistance Training Program Done For YOU

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  [post_title] => Variable Resistance Training Band Set-Up Options [post_excerpt] => Combining band resistance with free weight resistance, which is referred to as variable resistance training, is an effective way to strength train for anyone that doesn't want to overload the body and related joints with heavy weight. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => variable-resistance-training-band-set-up-options [to_ping] => [pinged] => [post_modified] => 2019-08-23 23:54:46 [post_modified_gmt] => 2019-08-23 23:54:46 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28623 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28623Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 28334 [post_author] => 4 [post_date] => 2018-06-27 10:51:18 [post_date_gmt] => 2018-06-27 10:51:18 [post_content] =>

The best way to functionally train the body is through band locomotion

How Our Body Performs Locomotion

Our body was built on being able to perform locomotion in many different ways including:

1. Walking
2. Running
3. Crawling Forward
4. Crawling Sideways
5. Backwards Walking
6. Sideways Walking
7. Shuffling
8. Skipping
9. Crossover Walking
10. Hopping
11. Jumping
12. Lunging

How to Perform Locomotion Training

Band locomotion can be trained in several ways. The easiest is by doing short burst movements against band resistance. By doing this you are able to train the following:

1. Hip Strength in all 3 Planes
2. Coordination
3. Core Stability
4. Agility
5. Lower Body Strength and Power
6. Dynamic Balance
7. Cardiovascular Endurance
8. Hip Flexibility and Mobility

4 Part Workout Series

The key to safe band locomotion training is progression of resistance along with speed and amplitude of movement. This 4 part series will take you through how to incorporate RBT locomotion into your workouts.

1. Best Set Up for Locomotion Training

2. Where to Start Locomotion Training

3. Four Best Locomotion Drills to Train First

4. How to Take the Pressure Off Your Joints

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Best Band Locomotion Training Package

Click Images to Learn More

  [post_title] => Band Locomotion Strength and Conditioning - 4 Part Series [post_excerpt] => The key to safe band locomotion training is progression of resistance and amplitude of movement. The following 4 Part Series will take you through how to incorporate RBT Locomotion into your workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-locomotion-strength-and-conditioning-4-part-series [to_ping] => [pinged] => [post_modified] => 2019-08-11 20:24:31 [post_modified_gmt] => 2019-08-11 20:24:31 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28334 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28334Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 28404 [post_author] => 4 [post_date] => 2018-06-27 10:45:37 [post_date_gmt] => 2018-06-27 10:45:37 [post_content] =>

Do These Workouts Anywhere

Creating Fat Loss Workouts is Not that Tough

People make programming for fat loss way too complicated. Granted it’s hard to actually lose weight but you don’t have to make the actual workout design difficult, and you definitely don’t have to beat the crap out of your body using weights unless you want to. Plus, if you get injured you are not going to exercise. Sliding one of these types of workouts in is yet another way to get RBT into your workouts. Here are easy fat loss workouts I frequently use with my clients.

Easy Fat Loss Workouts

• 45 on, 15 off for 3 sets
• Alternate through 2 band strength exercises and 1 body-weight calisthenic exercise
• Repeat this sequence for 3 total rounds to complete a 20 minute workout

Follow Along with Me on this ONE

    ******************************************************************************************************************  

Get 10 - 20 Minute Hassle FREE Fat Loss Anywhere Band Workouts

 

Click on Image

 

          __________________________________________________________ [post_title] => Easy Fat Loss Workouts You Can Do Anywhere [post_excerpt] => People make programming for fat loss way too complicated. Sliding one of these types of workouts in is yet another way to get RBT into your workouts. Here are easy fat loss workouts I frequently use with my clients. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => easy-fat-loss-workouts-you-can-do-anywhere [to_ping] => [pinged] => [post_modified] => 2018-07-17 13:06:32 [post_modified_gmt] => 2018-07-17 13:06:32 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28404 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 28404Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 28317 [post_author] => 4 [post_date] => 2018-06-27 10:35:11 [post_date_gmt] => 2018-06-27 10:35:11 [post_content] =>

This world has a serious stiffness epidemic going on and it's not getting better

People spend very little time on flexibility and mobility training. As a result, their body is getting stiffer. As the body loses mobility and flexibility it loses the ability to move. This, in turn, eliminates specific activities from their daily routine due to the inability to do them or the risk of injury if they continue to attempt them.

Why People Lose their Mobility and Flexibility

1. Very few people implement a consistent mobility and flexibility warm up into their workouts or daily exercise routine

2. Most traditional stretching and mobility exercises don't work or are ineffective

3. Father time is stealing our mobility and few know how to fight back

4. Everyone is stuck on getting a body that looks good versus one that moves and feels good

Why Bands Work

Band flexibility and mobility training is the best way to fight the stiffness epidemic because it works.

Learn Why Bands Work

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Improve your mobility and flexibility by 50% in 28 Days

Implement Dave's Complete Hip and Shoulder Band Mobility and Flexibility Program as a member of The Band Gym

TRAIN with DAVE 

 

  [post_title] => Flexibility and Mobility Training ... Why Bands Work!! [post_excerpt] => This world has a serious stiffness epidemic going on and it's not getting better. Discover why bands work and why they are your best option to fight the stiffness epidemic. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => flexibility-and-mobility-training-why-bands-work [to_ping] => [pinged] => [post_modified] => 2019-08-11 20:18:27 [post_modified_gmt] => 2019-08-11 20:18:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28317 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 28317Array ( [0] => 1289 [1] => 1293 )

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Stretch-Strength Leg Workout

Leg Pump and Stretch Workout that will mobilize and stabilize your hips

 

When to Use this Workout

1. On recovery days when legs are sore and tired
2. As an added weekly workout to work on hip mobility
3. As a low level leg strength day
4. As a fat burner (need to increase rep volume and speed)

Exercise Sequence

Work Set Time - 60 seconds Rest Set Time - 30 seconds Number of Rounds - 3

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Best Band Package

Small Single Band Package

[post_title] => Stretch-Strength Leg Workout [post_excerpt] => In this video Dave walks you through the Stretch-Strength Leg Workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => stretch-strength-leg-workout [to_ping] => [pinged] => [post_modified] => 2018-06-30 22:41:18 [post_modified_gmt] => 2018-06-30 22:41:18 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28324 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28324Array ( [0] => 1288 )

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Get the Right Muscles to Do the Job

Muscles are Dumb!!

They don't think or show emotion. They simply react to the stimulus they are confronted with and do what they have been trained to do. Knowing this is how a muscle responds, it is pretty important to make sure the muscles are being trained to follow good movement patterns so they can in turn create optimal muscle recruitment or in other words get the right muscles doing the right job. Optimal muscle recruitment is important in several ways:

1. Reduces compensation - wrong muscles doing the wrong job
2. Decreases the likelihood of joint and muscle injury
3. Increases strength
4. Leads to better muscle definition
5. Improves muscle flexibility and joint mobility
6. Improves balance and coordination

How RBT Can Assist with Getting Optimal Muscle Recruitment

RBT is not just a tool that helps apply resistance to muscles. It can also apply assistance to muscles by decreasing the impact of gravity. By assisting movements like squats, lunges, push ups, pull ups and inverted presses, it allows the right force generating muscles to work optimally. Most people want to do these simple body weight movements but are unable to or substitute the wrong muscles while attempting to perform them. By applying resistance bands to the body correctly, all of these movements can be easily assisted so optimal muscle recruitment can occur.

How to Assist Simple Body Weight Movements

Pull ups

Lunges

Assisted Push Ups

Assisted Step Ups and Single Leg Squats

Summary

As the body ages it becomes increasingly more important that we stay functionally strong by being able to perform simple body weight exercises. It is equally important to make sure we are telling the right muscles to do the right job when doing those movements. RBT assisted band training provides anyone with the options to perform simple body weight movements correctly and in turn reap the benefits of optimal muscle recruitment.

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Best Assisted Band Training Package and Key Accessory

     Plus   

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What makes RBT Workout Finishers Great??

Workout finishers are those quick short workouts done at the end of a workout that takes the body to a new level of fitness and strength. It is a workout designed to burn more calories while burning out a specific muscle group or groups. Over the years I have found RBT to be a great finisher system and tool for several reasons.

Super Convenient

When it comes to creating effective workout finishers the last thing you need are complex exercises. All you want from a finisher is to burn out whatever energy there is left in a muscle. RBT makes it super convenient to knock out a band finisher workout with minimal thought or design. Plus, there is no waiting for equipment at a gym. In most cases all you need is one band to get it done.

Re-Creates Any Exercise

No matter what workout you may be doing on a particular day, RBT can simulate any exercise and therefore provide you with the finisher exercises that match up with whatever workout you did that day. Shoulder, legs, back, chest, arms...no worries, RBT has exercises to finish off any body region workout as well as any interval cardio workout.

Band Resistance is Accommodating to Anyone

The name FINISHER defines exactly what your muscles are going to feel like when completed. However, to truly finish off a muscle you are going to need to adjust the resistance as massive fatigue sets in. A band's Ascending Resistance allows you to drop resistance without having to worry about picking up a different dumbbell, dropping off plates or changing the pin. All you do is change the starting band tension and keep going. This quick resistance change option also eliminates having to take a break during the finisher, making muscle fatigue come on even faster.

Band Resistance is Variable

Movement speed with low resistance is what makes for a great finisher. Fortunately bands allow rep speed to change, unlike dumbbells or barbells where rep speed stays constant. By increasing rep speed you are able to impact all muscle fibers including those fast twitch fibers. As a result no muscle fiber is left unfinished after your RBT finisher.

Joint Friendly

Finishers are great but not if you beat up your joints and muscle incorporating them. Band resistance doesn't over compress joints at the beginning of the concentric phase of the movement as compared to weights that create maximum joint compression at the start of the concentric phase. Less compression means less joint trauma. As a result, muscles can still work hard while joints stay feeling great.

Perfect Finisher Band Package

Click on Images to View 

Great RBT Finisher Ideas

Picnic Table Contrast Finisher

 

Combine bands and weights to get the best of both types of resistance.

Speed and Quickness Finisher

RBT allows you to train speed and quickness which instantly goes after those fast twitch muscle fibers.

Total Body Metabolic Finisher

Adding bands to a simple total body exercise like burpees makes calories fly off your body.

Shoulder Isolation Finisher

Any bodybuilding muscle specific workout can be finished off with RBT.

Gut and Butt Finisher

RBT Core Finishers like this one should be a staple workout done 2 to 3 times per week.

Summary

Workout finishers are a very effective way to drive up calorie burn, impact muscle definition, work on fast twitch muscle reaction or strengthen weaker areas like the hips and core. Using RBT as your primary Finisher Tool, makes finishers even more effective. Make sure you share some of your RBT Finishers. [post_title] => 5 Reasons Bands are Great Workout Finishers [post_excerpt] => No matter what workout you may be doing on a particular day, RBT can simulate any exercise and therefore provide you with the workout finishers that match up with whatever workout you did that day. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 5-reasons-bands-are-great-workout-finishers [to_ping] => [pinged] => [post_modified] => 2018-07-22 19:26:15 [post_modified_gmt] => 2018-07-22 19:26:15 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28475Array ( [0] => 1293 [1] => 1288 )

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Outdoor Band Gym Workouts

RBT was made for outdoor workouts with its lightweight portability, endless exercise options with multiple band set ups and unlimited resistance. Even though I have trained in 100’s of locations over the years, a playground continues to be my favorite location to bring in RBT for several reasons:

1. Band safe bar attachments
2. Soft ground contact surfaces
3. Multiple band attachment points and elevations
4. Several built in training accessories
5. Extensive Vitamin D available

Let me take you through ways you can instantly turn a playground near you into a Band Gym.

Why Train at a Playground

Playground Training Options

Playground Workout Options

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Build Your Own RBT Playground Band Gym

BEST STARTER PLAYGROUND PACKAGE

[post_title] => Outdoor Band Gym Workouts Made Easy [post_excerpt] => Even though I have trained in 100’s of locations over the years, a playground continues to be my favorite location to bring in RBT. Let me take you through ways you can instantly turn a playground near you into a Band Gym. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => outdoor-band-gym-workouts-made-easy [to_ping] => [pinged] => [post_modified] => 2018-05-26 14:10:14 [post_modified_gmt] => 2018-05-26 14:10:14 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28115 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 28115Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 28116 [post_author] => 4 [post_date] => 2018-05-28 07:00:24 [post_date_gmt] => 2018-05-28 07:00:24 [post_content] => One of the best ways to make traditional barbell strength training more joint friendly is contrast training using gravity-dominated resistance with band resistance. It's also better for active aging guys.

How is Barbell-Band Strength Training More Joint Friendly??

First, it eliminates having to load up the bar with heavy resistance. This creates joint shearing forces that wear and tear on the joints. Instead, by using a band it decreases the load at the start of the concentric phase. This is where most joint trauma is created. The second way contrast training is joint friendly is it creates a higher level of joint stabilization at the end of the concentric phase. This is where injury is most likely to occur.

Here Are 5 Other Benefits of Contrast Training

• Eliminates needing super heavyweights
• Creates an incredible muscle squeeze at the end of your range of motion which is what increases muscle recruitment and definition
• Increases distal stability where joints are most unstable (big injury prevention benefit)
• Allows for greater muscle recruitment, making it a strong fat burning interval strength strategy
• Allows you to work on fast-twitch muscle recruitment since speed is variable

Let me take you through how to contrast 7 major muscle groups using traditional Barbell Strength Training exercises. These exercises will provide you with a more joint friendly, free weight strength training alternative.

Chest-Barbell Bench Press

Back-Barbell Bent Over Rows

Shoulders-Barbell Push Press

Legs-Barbell Front Squats

Summary

Substituting these barbell and bodyweight contrast exercises has been proven to help you gain strength. It also helps you build muscle and create greater muscle definition without having to create extensive wear and tear on your joints. As a result, barbell training becomes a more joint friendly training option for active aging guys and gals that enjoy that form of strength training.

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Want to Build Joint Friendly Strength and Muscle Definition?

Follow the 28 Day Muscle Maximizer Program

Program With Band Kit | Program Only

   

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As we age, it becomes critical that we take more time to prepare our body for a workout

This is especially true if that workout is going to include some high intensity strength training with weights or faster rep power movements. An active aging athletic body deserves the right to be WARNED about what it is going to be asked to do. Not properly warming up and preparing will lead to avoidable soft tissue trauma and potential early workout injury.

How to Implement Primer Band Workouts

Primer band workouts are short 8 to 12 minute workouts using bands to optimally prepare the body for an upcoming workout. I implement these types of short workouts early in our Fitness Camp Workouts as well as athletic-based workouts. I do this to make sure everyone is optimally prepared for the high intensity component of an upcoming workout.

Primer Band Workouts Do 12 Things ...

1. Activates key muscles that are going to be targeted in your workout
2. Progressively lubricates tendons without irritating them
3. Increases the body’s core temperature
4. Slowly raises heart rate and respiration
5. Allows you to use modified movements if needed to slowly progress into the primary movement
6. Saturates muscles with blood to increase primary workout intensity
7. Mobilizes joints and increases muscle pliability
8. Increases activation of peripheral joint stabilizers which helps in preventing early workout tendon or muscle injury
9. Increases central nervous system excitement levels which increases muscle response time
10. Creates a mild to moderate level of muscle pre-exhaustion (it's like a muscle second wind)
11. Increases metabolic rate and fat burning capabilities
12. Prepares the body for higher levels of force output intensity

Keys to a Successful Primer Band Workout

1. Use low band resistance which is better
2. Focus on movement quality and muscle recruitment, not force
3. Use higher reps to allow for a progressive muscle recruitment
4. Emphasize holding 2 seconds at the end of the concentric or work phase to increase activation
5. Apply a slower to faster rep speed on subsequent rounds
6. Always go through a full range of motion with resistance being applied through that full range of motion

4 Primer Band Workouts

Knowing how versatile Resistance Band Training is when it comes to exercise options, building primer workouts is endless and unlimited. Below are 4 Primer Band Workouts with exercise options I often use prior to training a specific muscle group. Keep in mind that before all upper body dominant workouts, shoulder band distraction is recommended. Before all lower body workouts the band hip stretching series is recommended. Make sure you don’t forget about this part of your warm-up.  

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Best Training Package to Implement Primer Band Workouts

  [post_title] => PRIMER BAND WORKOUTS - Save Your Joints and Make Workouts Feel Great [post_excerpt] => As we age it becomes critical that we take more time to prepare our body for a workout. Primer band workouts are short 8 to 12 minute workouts using bands to optimally prepare the body for an upcoming workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => primer-band-workouts [to_ping] => [pinged] => [post_modified] => 2019-07-06 13:20:25 [post_modified_gmt] => 2019-07-06 13:20:25 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28046 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 28046Array ( [0] => 1289 [1] => 1288 )

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Band Exercises for Golfers

There are key areas that an active aging golfer must focus on during their weekly workout routine to keep themselves strong and mobile so they can continue to enjoy the game and stay injury free. Fortunately, RBT allows them to train all of these aspects of fitness effectively and conveniently.

1. Mid-Spine Rotation
2. Hip Rotation Mobility
3. Hamstring Stretching
4. Core Activated Hip Flexor Mobility
5. Hip Hinging Movement
6. Posterior Shoulder Mobility
7. Rotational Strength and Power

8 Band Exercises

Here are 8 band exercises I would suggest golfers add into their weekly workout routine. Together these exercises will address the key areas mentioned above that are frequently limited, weak or lack activation.

1. 3-Point Mid-Spine Stretch
2. Hip Rotation Stretching
3. Hamstring Stretching
4. Ground Zero Swings
5. 1 Arm High Rows with Parallel Stance
6. 1 Arm Split Squat Push
7. Parallel Stance Halo
8. Front Squat

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Best Band Training Package to Implement All of These Band Exercises

Click On Image to Learn More 

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Getting Started with RBT

After training 1000’s of moms over the years, I think I have figured out where, as a mom, you are going to have the most success getting started with Resistance Band Training (RBT). When training moms I find they do best with attached band training (vs attachment free) and have fun training with the  13” Dynamic Stabilizer Band .  Both of these forms of RBT automatically engage abs and hips more effectively which are very often weak areas for most moms. Free weights and single band training primarily apply a force to the body that is up and down (vertical) whereas attached training and dynamic stabilizer training create sideways (horizontal) forces.  This is proven to activate the trunk muscles better as well as being more joint friendly. Plus it gets mom's training on their feet. Training on your feet allows you to create stability from the ground up so both hips and trunk (or core) muscles are automatically engaged at the same time. Lying or sitting exercises don’t accomplish that. Standing also creates better activation of the muscles being exercised.  For example... a standing row gets the butt kicking in much better than a seated row.  With better trunk activation and primary muscle recruitment, things like balance, coordination and strength are also going to improve. Lastly, I found that using time-based, not rep-based, sets are better at getting strength results and increasing intensity. Timed-based sets allow you to focus on effort and movement quality versus having to focus on counting reps. As a result, they get better strength training results due to better intensity and muscle recruitment.  This has been proven over and over again in my local adult fitness camp (est 2000) that is attended by 70% moms.

15 RBT Exercises for Moms

Applying these finding, I have determined that these 15 exercises should be mastered first and are the best for moms who are new to RBT.

1. Split Stance Chest Press
2. Split Stance Row
3. Split Stance Press
4. Pull a Part
5. Split Stance Bicep Curl
6. Split Stance Triceps Press
7. Single Arm Row
8. Single Arm Chest Press
9. Dynamic Stabilizer Squat
10. Dynamic Stabilizer Side Step
11. Attached Split Squat
12. Lateral Step Lunge
13. Plank
14. Mt Climber
15. Dynamic Stabilizer Reach

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Best Band Training Packages for Moms

[post_title] => Moms Start Here [post_excerpt] => After training 1000’s of moms over the years, I think I have figured out where you are going to have the most success with Resistance Band Training (RBT). Moms do best with attached band training and implementing 13” Dynamic Stabilizer Training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => moms-start-here [to_ping] => [pinged] => [post_modified] => 2020-04-21 17:57:52 [post_modified_gmt] => 2020-04-21 17:57:52 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27676 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 27676Array ( [0] => 1290 [1] => 1288 )

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As a guy who goes to a gym pretty regularly, some things never change.

It doesn’t matter what gym it is. You see people lying on their backs performing 100’s of sit-ups, crunches, trunk twists, and goofy windshield wipers. ENOUGH OF THIS CRAP!!! They don’t create usable abs. Also, they've been proven to age your body, specifically your lower back.

5 Reasons Why You Should Never Do Sit-Ups, Crunches, and Trunk Twists Again

1. Sit-ups and crunches increase low back stress by 300x or more

It has been found that sit-ups place over 3,000 newtons of force on the lower spine, specifically the disc. Every rep causes the cartilage in the disc to stretch abnormally. Repeating this stretching force onto the disc cartilage over and over 100’s of times a week is going to ultimately wear out and weaken the disc. This will lead to possible disc herniation, which is the #1 injury to the lower back.  

2. The spine, specifically the low back, has a shelf life

The spine will only be able to flex forward, bend sideways, and rotate back and forth so many times in your life. Don’t use up movements performing actions like sit-ups, crunches, and twists. These movements create avoidable stress and will lead to early aging of the lower spine and cervical spine.  

3. Crunches reinforce bad posture

Place yourself in a chair and slump over. Is that the posture you want?? I doubt it. However, that is exactly what crunches and sit-ups replicate. Forward head, rounded shoulders, flexed low back with no butt activation. Seriously, you don't want to help father time accelerate these postures.

4. Crunches and sit-ups are artificial movements that our body doesn’t recognize as normal movements

Yes, it contracts your abs (specifically the rectus abdominus). However, once you stop, it won’t remember or use the abs like that in real life. The abs are designed to dynamically stabilize the low back or decelerate it from moving beyond its functional range of motion limits. Sit-ups force your abs to contract while causing your spine to flex repeatedly. That is not how your abs are wired to work. Essentially, you're teaching your body movements that are not part of the movement plan.  

5. Crunches and sit-ups don’t work to obtain what 99% of those people doing them want from them

Why do you do sit-ups?? To create a flat stomach and a 6-pack ... am I correct?? A cosmetic 6-pack comes from having a flat stomach and eliminating excess fat around your midsection. A functional 6-pack comes from great transverse and oblique muscle activity. Not rectus abdominus activity. Sit-ups, twists and crunches primarily hit your rectus abdominis and, as a result, create a protruding stomach. Try preventing your stomach from protruding when you do a sit up. You can't! Therefore, your 100 sit-ups/day are encouraging a protruding stomach.

Get YOUR Abs Right

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This 3-Part Series on Developing Usable Abs Will Help You Train Your Abs the Right Way

1. Mobility is a Must for Abs

2. Stabilization Everywhere and Often to Obtain Great Abs

3. Ab Training with Every Exercise to Build Super Abs

Create Usable Abs in 28 Days

28-Day Core Chaos Training Manual and Kit

 

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Are you interested in Getting ALL of Dave's Workouts and Programs?

This includes 28-Day Core Chaos, as well as access to him as your weekly coach.

You may want to consider Joining The Band Gym.

LEARN MORE

  [post_title] => How to Develop Usable Abs - 3 Part Training Series [post_excerpt] => It doesn’t matter what gym it is, you see people lying on their back doing 100’s of sit-ups, crunches, trunk twists and these goofy windshield wiper things. Here are 5 reasons why you should never do sit-ups, crunches and trunk twists again. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => develop-usable-abs-3-part-training-series [to_ping] => [pinged] => [post_modified] => 2020-09-07 21:53:02 [post_modified_gmt] => 2020-09-07 21:53:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27552 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27552Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

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About the Shoulder Playground Workout

There are so many exercises you can do to hit your shoulders using 1 band. Because it only requires one band, you can knock out this Shoulder Playground Workout at the playground. Here are 10 exercises for you to cycle through that will hit all aspects of your shoulders.

Training Recommendations

Program Design

Work Set Time: 45 sec Rest Between Sets: 15 sec # of Total Sets Per Round: 10 # of Exercises Alternated Through Per Round: 10 # of Recommended Rounds: 1 or 2 (Rounds can always be modified based on time available)

Exercises

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Products Used in this Workout

Choose Your Level of Band Resistance

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About the Band First Step Acceleration Workout

First step acceleration is a safe and effective way to work on lower body power and fast twitch muscle reaction. By slowing down the eccentric return, which requires a high level of deceleration control, it significantly decreases the tension and stress on soft tissue while also decreasing the need for high levels of balance and coordination.

Training Recommendations

Program Design

Work Set Time: 30 sec Rest Between Sets: 30 sec # of Total Sets Per Round: 12 # of Exercises Alternated Through Per Round: 2 # of Recommended Rounds: 3 (Rounds can always be modified based on time available)

Exercises

Circuit 1 Exercises

1. Shuffle Right
2. Shuffle Left

Circuit 2 Exercises

1. Forward Burst
2. Backpedal

Circuit 3 Exercises

1. Turn and Go Right
2. Turn and Go Left

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Products Used in this Workout

Band Training Package

1 Pair of Similar Sized Bands Linked Together with a Link Strap and Attached to The BAR

Recommended Bands

Black Med - For Beginners and Average Strength

Purple Lg - Above Average Strength and Athletic

Green XL - Very Strong and Athletic

View Bands

View Link Strap and The BAR

[post_title] => Band First Step Acceleration Workout [post_excerpt] => In this video Dave walks you through the Band First Step Acceleration Workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-first-step-acceleration-workout [to_ping] => [pinged] => [post_modified] => 2018-04-06 15:14:00 [post_modified_gmt] => 2018-04-06 15:14:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27443 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 27443Array ( [0] => 1288 )

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How to Increase Running Strength

Our body was built to be able to perform locomotion. For some that is walking, some crawling and for those that are truly blessed, it's a variation of running. Regardless of what level you enjoy performing locomotion, the fact is you want to make sure you are able to do it for a very long time so you can enjoy doing all the things in life that require locomotion. The key is to be able to actually simulate the rhythmical movement mechanics of running while being placed under a resistance. A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level.

A resistance band’s portability, adaptability and versatility makes it convenient for “anyone” to increase running strength, coordination and balance anywhere, anytime, at any intensity level.

Attachment Free Exercises to Increase Running Strength

1. Split Squats
2. Elevated Single Leg Squats (Bulgarian Squats)
3. Reverse Lunges
4. Step Ups
5. Lunges
6. Mt Climbers
7. Walking Mt Climbers
8. Straight Leg Deadlifts

High Hands will require greater quadriceps strength versus a low reach which will allow the butt to get more involved.

Attached Band Exercises to Increase Running Strength

9. Split Squats - Away and Towards
10. Elevated Single Leg Squats (Bulgarian Squats) - Away and Towards
11. Reverse Lunges - Away and Towards
12. Step Ups
13. Step Downs
14. Lunges
15. Assisted Lunges
16. Running Mt Climbers
17. Assisted Spiderman
18. Swings
19. Split Jumps - Away and Towards
20. Skaters
21. Side Hops
22. Skipping
23. Rhythmical Reaches
24. High Knees

Exercise Recommendations

1. To optimize your workout intensity, always have at least 4 different sizes of resistance bands available.

2. Master low or no ground contact drills before incorporating a stepping or hopping action.
3. Work on high reps or 1-minute work sets to increase muscle memory.
4. There should be no low back stiffness during these exercises.
5. Make sure you are applying Band Hip Flexibility during your pre-workout routine.
6. Fast reps should only occur once control and rhythm are mastered.

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Best Running Workout Program

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            [post_title] => Increase Running Strength - 28-1 Band Exercises that work [post_excerpt] => A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level. Increase running strength with these 28-1 band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => increase-running-strength-28-1-band-exercises [to_ping] => [pinged] => [post_modified] => 2018-03-26 12:44:45 [post_modified_gmt] => 2018-03-26 12:44:45 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27264 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27264Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

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Butt Activation Exercises

It is no surprise the butt is often called “The Big House” when it comes to talking about muscle function. Makes sense because next to the Abs, the Glutes are the most important muscle group in the body when it comes to making us functionally strong.

Primary Functions of the Glutes

1. They allow you to stop in multiple directions
2. They help you lift heavy objects off the ground
3. They allow you to push heavy objects
4. They keep your knees and ankles stable
5. They allow you to jump and run
6. They create counter force to the Abs to keep your trunk stable
7. They help you get upright from sitting
8. They support you when you have to stand for long periods of time
9. They are our primary climbing and crawling muscles
10. They help you get up stairs

Needless to say it’s a pretty important muscle that allows you to enjoy each and every day as well as keep other joints like your low back, knee and ankle safe. What’s amazing is the number of people who cannot activate their butt muscles and instead compensate with their thigh muscles, their groin muscles and in some cases with some very small muscles that surround the hip called your piriformis. Looking at the list above, it becomes pretty obvious that there is no replacement for the butt. Something to notice in my list above is that none of those functions require sitting or lying down. Yet, I see people constantly trying to train their butt artificially by sitting or lying down. Our butt activates best when standing because we can use the ground to create a counter force that instantly feeds up into our butt. Without that force being transferred up through the leg, it makes it very difficult to activate the butt muscles. The other thing that helps the butt muscles activate is horizontal forces which lifting weights can’t accommodate. As a result, resistance bands are the best way to get your butt muscles activated and stronger.

10 Band Exercises that Activate and Strengthen Your Glutes

1. Dynamic Stabilizer Rhythmical Reaches
2. Dynamic Stabilizer Side Steps
3. Dynamic Stabilizer Side Hops
4. Attached Staggered Stance Halos
5. Attached Vector Split Squats
6. Attached Vector Side Steps
7. Attached Vector Skaters
8. Staggered Stance Rows
9. Rotational 1 Arm Rows
10. Attached Vector Kneeling Hip Thrusts

Important Cues to Increase Glute Activation

1. Keep your weight bearing pressure through the heel
2. Get your hip flexor and quad on stretch to decrease inhibition
3. Move slow to give your butt a chance to recognize the movement
4. Try to create rhythmical movement through your upper body to mirror your lower body movement
5. Keep your band positioned at the hip crease and don’t let it ride up on your body

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Best Band Glute Activation Program

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[post_title] => 10 Guaranteed Butt Activation Exercises [post_excerpt] => It is no surprise the butt is often called “The Big House” when it comes to talking about muscle function. Resistance bands are the best way to get your butt muscles activated and stronger. Here are 10 band exercises that activate and strengthen your butt. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-guaranteed-butt-activation-exercises [to_ping] => [pinged] => [post_modified] => 2018-03-26 12:37:15 [post_modified_gmt] => 2018-03-26 12:37:15 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27256 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27256Array ( [0] => 1292 [1] => 1288 )

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About the 6 Summer Run-Strength Workouts

If you're looking for a way to combine running and strength training, this series of 6 Summer Run-Strength Workouts is exactly what you are looking for. You will need to use this Resistance Band Setup.

Training Recommendations

Program Design

Work Set Time: 30 Rest Between Sets: 15 # of Total Sets Per Round: 12 # of Exercises Alternated Through Per Round: 2 # of Recommended Rounds: 1 (Rounds can always be modified based on time available)

Workout Options

Chest

Assisted or Resisted Push-Up & Incline Press

Back

Seated Row – Pull a Part

Shoulders

Push Press – High Pull

Legs

Split Squat Right and Left

Arms

Hammer Curl – Triceps Press

Butt and Abs

Skater – Resisted Mt Climber

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Products Used in this Workout

Core Activation Package

[post_title] => 6 Summer Run-Strength Workouts [post_excerpt] => In this video Dave walks you through 6 Summer Run-Strength Workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-summer-run-strength-workouts [to_ping] => [pinged] => [post_modified] => 2019-04-15 20:16:34 [post_modified_gmt] => 2019-04-15 20:16:34 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27172 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27172Array ( [0] => 1288 )

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Low Back Training Strategies that work to "Bullet-Proof" the most frequently injured area in the body.

The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing a "bullet-proof" low back training exercise routine is the key to keeping the most frequently injured region in the body feeling great and moving great regardless the age. Fortunately to accomplish this it does not require being a physical therapist or having specialized equipment.  With a little knowledge and a few Quantum Resistance Bands, bullet-proofing your low back is to build into a weekly workout routine.

Low Back Concepts That Need to Be Understood

Concept #1: The low back is a transition area for Reciprocal Movement

The body is designed around our ability to create locomotion of which walking and running are the most popular option. Knowing this, it's important to understand the concept of "Reciprocal Movement" and how it impacts the low back. When walking or running the opposite leg and arm work together by moving in a similar direction and in a similar plane.  As an example when you step forward with your left leg, your right arm mirrors the forward movement.  As a result your right leg and left arm are place in a backwards position relative to your torso.    This is what is call "Reciprocal Movement".   With reciprocal movement, the left leg and right leg move in opposite directions and the forces that result from that go directly through the low back.   Fortunately the arms mirror the legs which lessens the forces. However if the body loses the ability to reciprocate due to lose of mobility and flexibility, it becomes very apparent that the low back will be dramatically impacted.    As a result stretching and mobilization is going to be important to keeping your low back healthy.  

Concept #2: The low back is positioned above the hip joints

Knowing the amount of standing and walking we do as individuals each day, over 75% of the body’s functional movements are driven from the ground up.   Also knowing that the body functions in kinetic chain, the positioning of the low back above the hips becomes significant—especially if the hips have restricted range of motion. A loss of flexibility and mobility in the hip joints as well as the surrounding muscles immediately places the burden of making up this movement loss on the low back which is the next joint above the hips in the kinetic chain. Considering the low back anatomically does not have a great deal of natural range of motion, asking it to provide more is not a good long-term functional strategy and is what ultimately leads to excessive wear and tear to the low back disc and joint structures.

Concept #3: The low back is positioned below the mid-back and shoulders

If movement is not being driven from the ground up, it is being driven from the head down.  To experience what is meant by this, put your feet tight together and swing your arms.   You will immediately notice the rotations that occurs through your mid back and low back.    This again is a result of the body being a total kinetic chain.   As a result staying mobile through the mid-back and shoulder regions will decrease the amount of movement  the low back will have to make up for and in turn put more stress on the low back disc and joint structures. Unfortunately as the body ages it is the mid-back and shoulders that often become restricted first.  As a result, movements that are driven by the upper extremities, like reaching, throwing and swinging, instantly challenges the low back to move more if the mid-back does not provide enough range of motion. Considering how much reaching  we do with our arms on a daily basis, keeping the mid back area mobile becomes critical to low back health.

Concept #4: The low back is stabilized from moving too far

The low back is stabilized and protected from moving too far by the core muscles, specifically the lower abdominals. The best way to achieve optimal dynamic stabilization of the low back is by training the lower abdominals in a standing posture to take advantage of ground reaction forces that require the glutes to work with the abs. However,  most individuals train the abdominals using lying or sitting postures doing movements like crunches,sit-ups or leg raises.  These exercise actual increase low pressure on the disc and joint structures of the low back by forcing the low back to go through movement versus training stabilization.  These movements also reinforce the use of the rectus abdominus which can not stabilize the low back due to its anatomical alignment. To effectively protect the low back, training the abs in standing to be isometric and than dynamic  reactive stabilizers of the low back are key to protecting the low back joints and disc from excessive movements outside their normal range of motion.  

The body is going to move to  accomplish the goal.  If joints and muscles are weak or inflexible, other joints and muscle will be required to compensate.  The Low Back is the #1 area of compensation because it is where all functional movement is driven from.  

 

Low Back Training Strategies and Exercises that Work Using Resistance Bands

Strategy #1: Stretching and Mobilizing the Hips without Low Back Compensation

Bands are the perfect stretching tool when it comes to keeping the hip joints mobile and the surrounding muscles flexible. This can be easily accomplished by performing an active band stretching routine before every workout. This stretching routine should address all planes of hip movement while making sure the stretching targets the key muscles while not allowing the low back to compensate which is often the case when using traditional body weight  stretching. Performed correctly, band stretching will allow both hips to be stretched and mobilized simultaneously following the exact kinetic chain patterns of movement used everyday with walking. Remember, range of motion that is lost in the hips must be made up for in the low back. Maintaining mobile hips significantly decreases the likelihood of the low back being forced to make up for the lack of hip mobility and muscle flexibility.

 Band Man's Daily Stretching Routine

 

Strategy #2: Mobilizing the Mid-Back Early and Often

Resistance bands allow the shoulder and mid-back to be mobilized and lengthened out using a "distraction" technique that creates elongation while having the body move around a fixed arm. Both of these band stretching  techniques make it very easy for the mid-back and shoulder to get stretched and mobilized without creating unnecessary stress to the low back and shoulder. Keeping good mobility through the mid-back decreases the likelihood of the low back having to once again make up for lost range of motion in surrounding joints. A band shoulder stretching routine(shown below) should be an exercise routine that is applied before any upper body strength workout.

Shoulder Stretching Series

 

Strategy #3: Build rotational movements into every exercise program

Assuming hip, mid-back and shoulder rotation is being addressed using the previously mentioned solutions, the next important low back training strategy should be to incorporate rotational type movements into every workout. This will ensure that the newly gained mobility in the hips and mid-back becomes usable mobility. Unlike free weights, Resistance bands are able create horizontal vector forces which in turn provide the perfect training set up to easily bring in rotation while in a standing posture.   Using a horizontal force allow rotation to be brought into a basic lunge, row, push, press or squat movement.  By bringing in rotation to your strength training program,  it allows you to combine up strength and mobility training into a single exercise.

Ways to Bring in Rotation to Your Workout using RBT

Strategy #4: Train Both Static as well as Reactive Core Stabilization

The key to protecting the low back is making sure it remains both static and dynamically stable. To do this, it requires training the abdominal muscles in all planes of motion using horizontal force vectors that create anti-extension, anti-lateral flexion and anti-rotational momentum forces that challenge the abs to control and decelerate these forces. These types of horizontal force vectors can only be incorporated using resistance bands and should be part of a trunk stabilization program that is performed prior to any upper or lower body strength training routine. By performing a core stabilization program first versus at the end of a workout ensures the trunk is ready to protect the low back regardless of what the workout plan is for that day.

Simply Way to Train Core Stabilization Statically and Dynamically

Strategy #5: Build Lateral Hip Strength to keep the low back from excessive sideways forces

The glutes are without a doubt the body’s #1 power center. However, when it comes to protecting the low back, the glutes have to be sideways strong to help decrease excessive side-bending forces on the low back. The ability for the glutes to prevent the low back from constantly side bending during any type of weight-bearing activity, including walking, will significantly reduce wear and tear forces on the low back joints and disc structures. A simple 13" dynamic stabilizer band routine done prior to any low back or cardio workout will effectively train the glutes to be strong sideways stabilizers.

Glute  Medius Training with a Dynamic Stabilizer Band

Summary

95% of all individuals will suffer some type of low back pain in their lifetime. To help eliminate low back pain from occurring, it will require incorporating strategies that go way beyond doing a few planks and ineffective body weight stretches. Instead it will require building multiple training strategies into a weekly workout routine that addresses the key issues that lead to excessive low back wear and tear that ultimately leads to injury. Resistance bands allow individuals to easily incorporate these strategies into a well-rounded exercise routine without having to become an exercise specialist or waist valuable exercise time on high-priced equipment or an expensive monthly gym membership.  

A Complete Core Chaos Workout that Hits all 5 Strategies

 

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Get Your Low Back Feeling and Moving Great Following this 28 Day Core Strength Training Program

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28 Day Training Program Only

         

  [post_title] => Low Back Training Strategies [post_excerpt] => The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing effective low back training strategies and programs is the key to keeping the most frequently injured region of the body feeling and moving great. Learn 5 Low Back Training Strategies using bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => low-back-training-strategies [to_ping] => [pinged] => [post_modified] => 2021-02-09 18:39:40 [post_modified_gmt] => 2021-02-09 18:39:40 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17235 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 17235Array ( [0] => 1290 [1] => 1289 [2] => 1291 )

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About the Band Assisted Lunge Workout

As a big believer in workout preparation, band assisted training is very often a go to for me. It allows me to mobilize and activate key muscles that I will be loading up with heavier resistance soon. If you are a 40+ aged person, those first few sets are sometimes stiff and tight. Not the case when you do band assisted training prior to your lift workout. This Band Assisted Lunge Workout is a staple of mine that I use in the following situations:

• Pre-Run
• Pre-Lower Body Workout
• Post-Lower Body Workout for Lengthening
• Post-Lower Body Finisher
• Recovery Workout
• For clients that struggle with squatting or lunging due to injury or painful joints

Link up two bands and make sure the attachment point is high to assist both in the horizontal and vertical vectors. Plus, it keeps the band around your hips better. I will use long duration sets with short rest transitions since mobility is the goal and the exercises are not that fatiguing.

Training Recommendations

Program Design

Work Set Time: 50 Rest Between Sets: 10 # of Total Sets Per Round: 8 # of Exercises Alternated Through Per Round: 8 # of Recommended Rounds: 1 or 2 depending on goal (Rounds can always be modified based on time available)

Exercises

• Assisted Squat
• Assisted Side Lunge Left
• Assisted Side Lunge Right
• Assisted Forward Lunge Left
• Assisted Forward Lunge Right
• Spiderman Lunge Left
• Spiderman Lunge Right
• Easy Stationary Run

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Products Used in this Workout

Pair of Black Medium or Purple Large Bands with a Link Strap

Option - Band Utility Strap if you need an attachment point

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Why and How To Do Band Ankle Mobilization

Your foot is the first thing that hits the ground with every step you take. That means the ankle joint is the primary joint that sets up how all the other joints of the kinetic chain will respond. The knee, hip, low back and even the shoulder are going to have to adapt, adjust or compensate to whatever the ankle joint creates. As a result, the ankle joint is going to be key in making sure all other joints continue moving well while not being forced to compensate.

That said, how much time do you spend making sure your ankle joints stay mobile and moving well??

My assumption is you spend very little time on ankle flexibility and mobility since flexibility in general is typically not given very much time or emphasis. However, would you consider starting to mobilize the ankle more if you knew that it is the #1 joint that becomes tight and leads to almost all knee, hip and low back overuse injuries?? Don’t believe me?? There are shoe insert companies making billions of dollars placing off the shelf, non-customized inserts into shoes everyday to address what doing a simple band stretching and mobilization routine would very often eliminate.   However, it is much easier to put in an insert than it is to stretch. Also, with the big marketing push in wearing minimalist shoes and performing barefoot training, it makes you think that the foot and ankle are pretty important joints that need to stay well mobilized.

How to Mobilize the Ankle with a Band

There are a lot of ways to mobilize the ankle just like there are a lot of ways to stretch the other parts of your body. However, doing simple body-weight stretching has shown to be less than effective for various reasons. In my opinion it is very difficult to create enough passive over-pressure to effectively stretch muscles and mobilize joints doing simple body-weight driven stretches. Plus, very few people are motivated to do these types of stretches. However, by applying a resistance band, it allows you to create an accommodating over-pressure while taking muscles and joints through any functional movement pattern. Plus, it also eliminates having to support the body which for many people becomes difficult. This is due to their lack of strength and may be why they are less willing to do body-weight driven stretching.

How Often and How Long Should You Mobilize the Ankle with a Band

Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help improve and maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy and efficient to complete on a consistent basis.

How to Perform Ankle Joint Mobilization with a Quantum Band

[post_title] => Band Ankle Mobilization - Why and How To Do It [post_excerpt] => Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy to complete on a consistent basis. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-ankle-mobilization [to_ping] => [pinged] => [post_modified] => 2018-02-17 21:24:09 [post_modified_gmt] => 2018-02-17 21:24:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26759 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 26759Array ( [0] => 1290 [1] => 1289 [2] => 1293 )