Name: Playbook - Sweat Rewards - Week 6 D5- Band behavior
Uploaded: 2024-01-02T14:44:05.506Z
Duration: 40 min
Description: Week 6 D5- Band behavior

Ruth

Our goal today is to use bands to activate and work our accessory muscles. Most times we are working our major muscle groups. Using the bands will keep our muscles under constant resistance.

Inch Worm to Push Up

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat to the opposite side
- Alternating back and forth for time or reps

Side lunges (alternating)

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Banded squats

Warm up

If you don’t have a long resistance band, use some light dumbbells or plates

Banded step out squat

Banded curtsy to raise

- Start in a standing position with a band placed just above the knees
- Walk laterally, lowering down into a squat each step 
- As you rise step your trailing leg in an repeat for desired steps
- Repeat the opposite direction for the same number of reps

Banded squat steps

Legs - Quads & Glutes

- Position yourself on your hands and knees, with a band just above your knees
- Keeping one knee in a bent position, hips squared to the floor
- Extend your opposite leg back and keep it straight
- Kick your straight leg back and up toward the ceiling, engaging your glutes 
- Pulse up and down for time or reps
- Complete the desired reps then repeat on the opposite side

Banded straight leg kickback pulse

- Lay on the floor with your legs bent, feet flat on the floor and a band just above the knees
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold at full contraction
- Press your knees outward against the resistance of the band
- Bring the knees back in
- Lower back to starting position with control

Banded glute bridge + abduction

Legs- Glutes only superset

Banded upright row to raise

- Hold one end of the mini band in front of the body
- With the opposite arm bent, grab the opposite end of the band
- Raise your arm laterally creating resistance in the band
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Banded lateral raise

Banded push up to row

Upper body bands

- Stand with your feet shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back bringing your body into a high plank position
- Jump your feet in and out of a bear crawl position 2x 
- Hop your feet forward placing your feet on the floor to stand up
- Jump up in the air

1,2,3 burpee

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Pick the ball up with both hands and repeat the movement

Ball slam

Ab Burnout

Week 6 D5- Band behavior

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 1 D5 Biceps & Triceps

Dianne

Week 1 D6 Core Courage

Week 1 D7-Back & Shoulders

This was tough but I enjoyed the difference between sets

Behind a few days because of illness but still going💪🏼

Beth Shepherd

Week 2 D 1 - Power Play

Wow!!! This one made me throw up🤮...but I kept going💪🏽

Week 2 D2- Functional Factors 2

Looks easy but so challenging, l feel for my knees ..good workout

Wow that was wonderful and supper tough at the same time. Needed today ✨

Week 2 D3- Mobility mixer

Girl! I cussed you out so bad during that final circuit but it felt good pushing through to the end. Amazing work out.

Sunette

Week 2 D4 Cardio Chaos 2

I feel flat as a board….my stomach 😊

Cara

Completed, the slides were the highlight ✨️

Week 2 D5 Core Courage 2

Nice workout didn’t finish because my legs yoooh

I’m so behind now but anyway….legs are my favorite so it was great 👍🏾 🦵🏾

Week 2 D6  Quads & Glutes

Week 2 D7 - Biceps, Chest & Delts

What fingers do I have to type 😂 🔥🔥🔥🔥

Week 3 D1 Power Dumbbells 2

Tari

Week 3 D2  Functional Factors ( Round 2)

Done ! Weird to say this but it was peaceful. I did it while watching anime.

Week 3 D3- Mobility Progress Check

Week 3 D4 Cardio Chaos

Great workout after not working out for 4days

Week 3 D5 Biceps & Triceps V2

Week 3 D6 Core Courage

Week 3 D7-Glutes & Quads

Week 4 D 1 - Power Push

⭐ Your mind is the factor that connects with your body..Stretch and mobility I never knew how important it is until catherine introduced to us. Whether it's been a long day at work or any kind of stretch on my body...I run straight to Catherine's app 
Definitely a change in the game ♥️

Week 4 D2- Mobility Magic

Can we have more flow with the bands instead of constantly transitioning to different one in each set. Good workout 💪

Roselinda

Week 4 D3 - Band behavior

Week 4 D4 Core Chisel

Ohh my 🔥, don’t know why I ever underestimated the bear crawl 🥵. Great workout 💪🏾.

Week 4 D5 Cardio Chaos 3

week 4 D6 Bis, Tris & Delts

Finally finished a workout in the prescribed time!!

Week 4 D7-Back & Shoulders

Week 5 D1 - Kettlebell Kick

Week 4 D2- Mobility Progress Check

Week 5 D3 - Compound Complexes

Week 5 D4 - Lower & Upper Body

You were fine, my arms are burning …tricep push ups

Day 4 nd I felt a shy kind of confident ( meaning ) challenge of can I do it 💖🔥

Week 6 D5- Band behavior

Community

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