Name: Playbook - Sally McRae - BAND WORKOUT- Total Body
Uploaded: 2024-05-07T01:44:10.318Z
Duration: 18 min
Description: BAND WORKOUT- Total Body

Dolores “Doe” Restrepo Macias

Christine

Rustie

Carrie

Something different with the bands. I like it.

Loved using the bands instead of weights. Something I can do anywhere

Ngina

Lovin this mobility/strength training with resistance bands!! Gracias, Sally💝💪🏽👟💫

Love this workout! Super fun and felt such a good burn!

Casey Columbus

Andrea lusk

This was a nice change up. Thanks Sally!!!🙌

Judy

Like for Christie, this workout is the only one i cannot load and do. Every time I try it's closing the app. 

I really love working with bans and would love to be able to do this one! 😁

Sabrina

Terie

Liz Usedon

Hallie

Syndy

Great workout! Love the bands. Really helps with my balance and mobility.

Tara

What a great workout 💪🏼💪🏼 muscles are screaming

Silvana

I like the option to use bands for a strength workout. I can’t do that last two exercises due to an injury. I’d like to see more strength exercises using bands.

It’s welcoming to not use dumbbells for a workout.  And, yet, it  still feels that your muscles were challenged

Alison

I travel frequently for work and always carry bands because hotel gym quality varies so much. This is going to be terrific for when conditions aren’t ideal. Thanks Sally!

Kelly

Amazing! Love the knee drives after a long run to feel strong.

Awesome after a 5K run, perfect way to end the day. Thank you Sally

Emilie

LoriAnn

Grab a couple bands and join me for a workout you can do everywhere, targeting your whole body. 

I use a circular band and tube resistance bands in this workout. You can also use flat bands. It helps to have a variety of resistances to work different body parts. 

If you’re planning cardio today, do this after your cardio session.

- Stand with a band under your foot and grasped in both hands-take a step back & drop into a lunge (working lower body here!)
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height- IF you have a LIGHT band then you can raise overhead for and added stretch like I’ve demonstrated.
- Lower and repeat for a total of 6x then switch lead foot for 6 more reps 

3 sets
12 reps total each set

Resistance band front raise

Stand on any type of resistance band- try a lightweight one first.

Squat straight down with both hands reaching past your hip, while holding resistance band. 

Stand up while pulling band across and up the body.

Do 8x on one side, then 8x other side. That’s ONE set.

Do 3 sets
16 reps each set

Wood Chop

Steady and smooth…remember every exercise you do with a band also targets your core. Double goodness! 

This will be a stronger muscle group for you so choose a heavier band. 

Stand with one foot leading and go into a slight lunge. Hold arms at 90 degree angle then curl up, then, curl HALFWAY down. Don’t let arms drop down to sides, keep elbows close to your torso. Keep wrists locked, no flopping hands.

Do 8 curls then switch lead foot.
16 reps per set

3 sets

Bicep Curl

-Test weight of resistance band for this one.

-Goal is to get arms horizontal at sides, no need to go beyond that.

-stand on band, engage core and exhale as you lift arms, squeeze shoulder blades together. 

-Do 8 reps, 3 sets

Chest fly

-use a basic loop band or you can stand on your tube and wrap it around your forefoot. 

-Stand tall as best you can during entire motion. Use those abs! 

-maintain control as you push leg out and slowly bring it back to you. 

10x each leg for 20 reps each set.

3 sets

Hip Abduction

Fantastic for all endurance athletes. Use a loop band, try a lighter resistance first because you do want to get a range of motion here. Also feel free to hold onto a wall or chair until you build up balance. 

-wrap band around forefeet. Drive knee straight up. I like to imitate running arms if I’m not holding onto something to balance. 

-think of engaging those abs every time you drive knee up. 

6x each leg, 12 reps each set 

3 sets

Knee drive

BAND WORKOUT- Total Body

Allyson

Paola

Love this one after any run! Feeling a little stronger 🤩

3 TOTAL BODY EXERCISES

Maddy

René

Great compound moves. always find the plank rows tough but loved the tricep press and the seated side to sides with raise.
choosing strong 💪

BAND WORKOUT- Total Body

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