Name: Playbook - Juli Bauer Roth - Band Workout
Uploaded: 2025-11-04T16:47:55.981Z
Duration: 40 min
Description: Band Workout

Clarissa

This workout can be done completely at home with long loop bands and glute bands. Enjoy!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- attach band to sturdy surface 
- grab with hand and keep elbow at side
- rotate arm away from body, keeping elbow at side

Banded external rotation R

Banded external rotation L

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Place a resistance band right above your knees and stand with your feet hip-width apart.
- Squat down into an athletic stance and take a step to the left. Hinge at the hips, leaning forward slightly 
- Take two small steps to the right, keeping tension in the band (1 rep) then repeat the other direction

2x lateral banded walk

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells R

Banded clamshells L

Band Warm-up

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded Tricep Push Down

- Pull the band towards your hairline while simultaneously pulling your hands apart. The band should be stretched towards you as well as between your hands. Exhale as you pull the band.

Banded face pulls

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Back & Triceps

- Place band above knees
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Banded single leg glute bridge R

Banded single leg glute bridge L

- Anchor band to surface
- Lie down the floor face down and place band around your ankle, wrapping it around a couple times so it doesn’t come off
- Flex foot and drive ankle towards glutes, engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Banded single leg hamstring curls R

Banded single leg hamstring curls L

Glutes & Hamstrings

- stand on long band with band in each hand 
- Raise the band forward
- Lower to starting position

Banded front raises

- Place band under or around feet to create enough tension 
- Grab band with both hands and curl, engaging the bicep

Banded Bicep Curls

Plank Banded Rows R

Plank Banded Rows L

Shoulders & Biceps

- Place a band above your knees
- Perform jumping squats against the resistance of the band

Banded jumping squats

- Bend your left knee and place your shin along the back cushion of a couch, chair or up against with your toes pointed upward. 
- Keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle. Elongate your spine and engage your core and glutes.

Couch Stretch R

Couch Stretch L

Wide leg stretch with reaches

Shoulder stretch R

Shoulder stretch L

Scorpion stretch

- Lie on the floor on your belly with your forehead to the floor. Place your hands palm down on the floor, alongside your ribs.
- Bring your legs together. Keep the tops of your feet pressed to the floor, and as you inhale, peel your chest slowly off the floor. Squeeze your shoulder blades together, down, and away from your ears. Keep your elbows pointed directly back. Bring your belly button to your spine to protect the low back.
- If the low back feels fine here, you can start to lift the torso higher by pressing your hands into the floor.

Cobra Stretch

Cool down

Band Workout

Gym Glutes

Adrienne Isaacs

Kristen Larson

Dumbbell Lower Body

Loved this one! The curtsy lunges at the end were 😈😈

Rachelle

Lisa Marino

One of my go-to’s for when I just need a quick full body workout! So simple but so hard!

Shannon Hooper

Alicia

KBs are one of my favorite tools! Excellent burn!

Nichell

KB HIIT

Melissa

TRX Workout

Loved this one! That 1.5 RDL was 🍑🔥!!!

Love these simple and to the point workouts!

Leah henriksen

Gym Full Body

Reall enjoyed this arm and shoulder burner!

Charly

Terri

Sara

Dumbbell Upper Body

Hamstrings

Jessica

Shoulders

Great little burner! The METCON was a beast, but so good!

CrossFit Style Workout

Jennifer

Excellent! Perfect for my apartment complex gym.

Alice

Dumbbell Full Body

Hamstrings & Glutes

Love!!!! The chin ups are harder than I thought…so it’s my goal to get them unassisted!

Valerie

Biceps & Triceps

It was good! I was doing it in a garage gym (CrossFit type gym) so some options for substituting would have been helpful; but I was able to google some and it worked out great. I was pretty sore actually and I’ve been doing CrossFit for 8 years! Lol. Thank you!

Kara

LOVED!!!!! It hit all the spots for a full body 🙌🏼

Thanks for exposing my glute weakness with the single leg hip thrust! Got something to work at!

Braden Torrez

Great workout on a snowy day when I couldn’t get to the gym

Quads

Kettlebell Cardio

Upper/Lower Split

Karyl

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Bodyweight Lower Body Workout

Great burner!! Arms and legs/glutes will be sore tomorrow!

Glutes

TRX Upper Body & Core

Kendra

Elyse

Loved this workout! Hit all the good spots for tanks/sleeveless shirts!!

Bodyweight Travel Workout

Triceps & Back

Legs

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Carina

Stability Ball Core

Kristine

Katie

Loved this one! Challenging and rewarding!

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26-min Dumbbell Lower Body

Gym Biceps & Triceps

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Core Starter

Really really tough ! But really really good !💪🏾

Larissa

Angie

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Gym Lower Body

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The wall walks were definitely humbling. Very fun workout.

Whoo!!! That METCON was a humdinger, but sooo good!

Nikki

Diana

Erica Cerami

Limited time today - this is just what I needed to stay in track !  Thank you

Band Workout

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