Name: Playbook - James Alexander-Ellis - Lower - Band Blaster 🔥
Uploaded: 2021-01-18T11:44:24.095Z
Duration: 45 min
Description: Lower - Band Blaster 🔥

Hey guys this is a LOWER BODY band (and bodyweight) workout to build some muscle, and also burn calories and get your metabolism firing to burn fat!

Its totally possible to build some muscle with JUST bodyweight and resistance bands, you just have to know how to use them properly and to work HARD! 

Where you stand on the band, where you hold the band or where you attach it is KEY in getting the resistance to feel smooth! 

I made this work based around simple straight sets so you do - one Set, then a short rest, then another set, you can focus on a quality slow movement, and squeezing the muscle at the end of the range!

- Stand on the middle of the band, grip with your hands close to the end.
- Grip further from the end OR use 2 bands for more resistance!
- Keep your torso UPRIGHT with shoulders back and chest up.
- Squat as deep as you can!

Banded Squat

- Stand on the middle of the band, but wrap the other ends right up over your forearms (if possible) for more tension
- Use 2 bands if you need more resistance!
- Keep your lower back engaged, and flat as you bend forwards
- Push your hips back as you descend, drive them forwards at the top!

Band Deadlift

- Do your reps on one leg, then switch stance 
- Stand on the band but hold them closer to the middle, depending on how strong you are!
- Take a LONG stance, hip width, focus on the front leg working 
- Keep your torso upright and don’t lean forwards 
- Lockout your front leg to squeeze the muscle!
**The reps shown, is PER leg

Band Split Squat

This targets your Glutes  🍑 (Gluteus Maximus)

- Use one leg to push your hips up, but keep your chest down
- Try not to arch your back 
- Keep your foot flat, but drive through the floor with the heel 
- Can be done on the edge of a bench or couch! 
**The stated reps are for one side only

Single Leg - Floor Bridge

Lower - Band Blaster 🔥

A bit unclear how to count reps — is “one” ankle tap one ankle or both? Same with shoulders

Sloane

The day 1 was a really good workout for me. I didn’t stop going and I feel the burn!

Robert

Amazing no weights nothing but body strength sweat and tears.   Loved it.

Miss Barbara

Abs of Steel (V1) 🛠

Olivia

Never felt so violated.. but in a good way. The perfect workout. 🔥💀

Mohammad Ben Essa

Full-Body Furnace 🔥🥵

You have bad ass workouts. They look deceptively easy, deception is not reality.

Ruben Perello

It is quite hard training, but would be nice if it's a bit clearer of needs to be done superset, triset or giant set within rests. I want to train the best way possible to get results as never before! 🔥🔥🔥

Lower - Band Blaster 🔥

More workouts from James Alexander-Ellis