PRIMER BAND WORKOUTS – Save Your Joints and Make Workouts Feel Great

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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.


Best Training Package to Implement Primer Band Workouts

Gym to Go - primer band workouts



Meet Dave

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

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

7 Responses to "PRIMER BAND WORKOUTS – Save Your Joints and Make Workouts Feel Great"
  1. David Smith says:

    Thank you for the tips. I am going to use them . I appreciate your ideas. Keep them coming. I can always learn new techniques.

  2. Wes says:

    I’ve been doing similar exercises for a couple of years since I’ve been following you.

  3. Alex Katsanos says:

    Wow Dave this is great! I always take my red band to the gym and do assisted pull ups and face pulls and stiff leg deadlifts with it but you have given me more ways to incorporate it. Thanks! Alex Katsanos

  4. John says:

    Great warm up and workout in itself

  5. Andy C Chen says:

    Excellent, practical warm up routines … made better using RB. Thanks Dave!

  6. Dave Schmitz says:

    Alex, Thank you for the feedback,
    Deadlifts, pull up are relatively aggressive exercises with a red band. Make sure it is not being over stretched.

  7. Steven Laster says:

    Great for me at 52 to remember this primer/prep idea. Many of these are perfect for prepping technique with my teen athletes as well. Very high reward v very low risk.

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