Name: Playbook - Amber Cunningham - Resisted Band Backside 😀
Uploaded: 2023-04-17T13:50:28.699Z
Duration: 16 min
Description: Resisted Band Backside 😀

Complete each exercise for 1 minute. Repeat the circuit for 2-3 sets.

Wrap a resistance band around a pole and hold onto each handle. Hinge slightly forward with a flat back and legs bent. Pull band back to a lat pull, contracting the lats and upper back, then slowly release. Repeat.

Resisted Band Bent Over Lat Pull

Wrap resistance band around pole. Stand in a slight squat position and hold onto both handles. With palms facing down and elbows out to the side, perform a high row, squeezing the back muscles. Repeat.

Resisted Band High Row

Wrap resistance band up high around a pole. Hold onto handles with a reverse grip.  Pull theraband handles down towards your chest as you perform a reverse lunge. Contract the back muscles and then come back to your starting position and repeat the pull, lunging with the opposite leg.

Resisted Band Reverse Grip Pull w/ Alternating Lunge

Stand on resistance band with both feet, hip width apart and hold handles up by your sides with a reverse grip, in an isometric bicep curl hold. Alternate lifting each leg out to the side, leading with your heel and your toe pointed straight ahead. Make your way around in a circle and then back around for one minute.

Resisted Band Penguin Walk w/ Isometric Bicep Hold

Get on all fours and place resistance band handle around foot. Hold onto the other end of the band with one hand. Be sure you have plenty of resistance and then kick leg back until it’s straight, contracting the hamstring and glute. Complete for 1 minute. Repeat with other leg.

Resisted Band Glute Kickback

Wrap resisted band around a pole down low, using only one handle. Get into a high plank position and hold onto handle with one hand. Keeping arm straight and with plenty of tension, Press the band back contracting the tricep. Keep the muscle under constant tension. For a modification, drop to your knees. Repeat with other arm.

Plank Resisted Band Tricep Pressback

Resisted Band Backside 😀

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Resisted Band Backside 😀

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