Name: Playbook - Ashley Thomas - Resistance Band Full-Body
Uploaded: 2024-01-19T23:30:03.796Z
Duration: 30 min
Description: Resistance Band Full-Body

Quick Full-body workout that you can do anywhere with only some long resistance bands.

Great workout for Traveling or At home.

Perform each exercise in the circuit once then rest 60 seconds before repeating for designated rounds.

Stand on the band with feet shoulder-width apart, and loop it around the tops of your shoulders. Cross your arms in front of each other to keep the band in place.

Squat down just as you would with a barbell. Keep your elbows up throughout and your weight over your heels. Press through the heels and engage the glutes to come back up.

Resistance Band Front Squat

Place palms slightly wider than shoulder-length apart, aim your eyes slightly ahead of you to help keep your spine straight, and clench your abs and glutes for optimal strength.

Wrap band around back just under armpits, while holding handles, loop the band and extra time around each hand to tighten it.

Kneel down placing handles against the floor then extend legs long until you are in a plank position.

Slowly lower chest to floor keeping body long. Press back up until arms are long. Repeat

Resistance band Push-ups

With a band attached high on the rack or hooked on a door hook. From a half kneeling position pull the band down engaging your mid and upper back. Elbows should come back close to your sides. Slowly reverse the movement, releasing tension from the band.

Resistance band Row

Start with folding the band on half and stepping on the center. Grab the ends with each hand and stand up straight. Perform a bicep curl with the band. 

*Step higher on band closest to your hands to increase resistance or further away to lessen resistance. 

X__reps total

Resistance band dual bicep curl

Circuit 1

With a band attached high on the rack. From a half kneeling position pull the band down engaging your lats. Slowly reverse the movement, releasing tension from the band.

Resistance band lat pulldown

Stand with a band under your feet and grasped in the center with both hands. Bend your knees and squat down and press the the heels to come back up. Squeeze the glutes at the top. 

*Step higher on band closest to your hands to increase resistance or further away to lessen resistance.

X__reps each leg

Resistance Band deadlift

Stand with a band under your feet and grasped in both hands. Keeping a slight bend at the elbows. Raise your hands forward and up to shoulder height. Lower your hands releasing the tension from the band.

X__ reps total.

Resistance band front raise

With a band wrapped around one hand and held overhead pull the band down with one hand by extending your elbow straight. Slowly release back to start position with elbow bent.

X__reps each arm

Resistance band Tricep Extension (Single)

Place your feet onto the resistance band just outside shoulder width. You should be holding the other side of the band in your hands.
Bend down so you can loop the band around the back of your neck. Then stand up.

Hold each side of the resistance band in your hands and start to push your hips back. Your knees should be slightly bent and not bend any further. Keep a big chest and a neutral lower back. Your weight should be toward your heels while keeping your feet flat.

Once you feel a strong hamstring stretch and you can’t push your hips back any further, thrust your hips forward to return to the starting position.