Name: Playbook - Tom Taylor - W4/D2 ARROW RESISTANCE BAND WORKOUT
Uploaded: 2021-01-18T11:49:36.948Z
Duration: 45 min
Description: W4/D2 ARROW RESISTANCE BAND WORKOUT

WEEK 4 UPDATE – This week we’re taking the TABATA challenge to the next level by increasing the time for each interval!

T3 TABATA V2.0 = 8 Sets x 30 Seconds all-out WORK followed by 15 Seconds rest = 6 Minutes WORK

EQUIPMENT: Resistance Band, Interval Timer app

DAY 2 is all about Resistance Bands, one of my favourite tools for no-excuses training. They’re versatile, easily transportable (great for travel or on-set training) and give a surprisingly killer workout! The constant tension during both extension and recoil challenges the muscular endurance of the arms and shoulders and also keeps your core working at all times.

T3 TIP: Always remember to anchor your band securely (test before training!).  And take this session outside as often as you can!

Give it a go and have fun! Tag me on Instagram @T3Athletics #ArrowWorkoutChallenge and let me know how you did!

This is a full body dynamic warm-up that will get you moving in all planes of motion. Work through each exercise in a fluid tempo. This will get your blood moving and muscles warm for the work ahead.

- Gradually increase the depth and twist of each movement on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Crescent Lunge Flow

- Keep a slight bend in your knees on extension to protect your joints

T3 Warm-Up – Toe Squat Holds

- Keep your hips and shoulders square and increase the depth of each lunge and curtsy on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Lateral Lunge to Curtsy Lunge

- Walk your hands out and establish a proper plank position before moving into toe taps; return to this strong plank position after each toe touch
- Drop your head to look at your feet with each toe touch to protect your neck

T3 Warm-Up – Spiderman Toe Touch

- Focus on balance! To support your non-standing foot from touching the ground, fire your core and standing glute and keep a slight bend in the standing knee
- Both Sides = 1 Rep

T3 Warm-Up – Single Leg Walk Out

T3 Daily Mobility Warm-Up

TABATA = 8 Sets x 20 Seconds all-out WORK followed by 10 Seconds rest = 4 Minutes WORK

- Start in high plank – the wider your feet, the more stable your tripod; narrow your stance for more of a challenge
- Shoulder should stay stacked above the wrist of your supporting arm (not behind); core engaged and neutral
- Keep a slight bend in the elbow of your working arm as you fire your posterior chain to bring the working arm towards the back wall and through the entire range of motion

Band 3-Point Pull-Down

- Keep shoulders square, core fired and upper body strong with shoulders stacked above hips, ie. don’t let that band pull the shoulder forward
- Be light on your feet when jumping, tapping the back knee to the ground on every rep

Band Jump Lunge

Resistance Band Circuit 1

- Keep hips square and knees bent at all times
- Maintain tension on the band at all times and stay strong in the shoulders and core on the recoil

Band Straight Punch

- Keep shoulders and hips square, core fired and upper body strong, ie. keep tension and maintain control of the band at all times
- Knee of the front leg is stacked directly on top of ankle, back knee a couple inches off the ground
- When drawing your ‘bow’ backwards, squeeze your back shoulders together, lead with your elbow and simultaneously extend the other arm forwards – remember, think length!

Band Static Lunge Row

Resistance Band Circuit 2

- Core must be fired and bottom two ribs tucked down and in to help maintain a neutral spine
- Punch out and come down into a deep squat at the top of the movement
- Test your jump range first, ensuring tension in the band is maintained at all times

Band Jumping Jammer

- Keep shoulders and hips square, core fired and upper body strong, ie. keep tension and maintain control of the band at all times
- At the top of the movement, think length! Extend through the crown of the head towards the front wall; extend through the toes towards the back wall
- Keep a slight bend in the standing leg and engage your core to help maintain balance

Band Single Leg Superman RDL

Resistance Band Circuit 3

- Pivot on the ball of the back foot and rotate the core through the full range of motion, snapping your hook at the last moment
- Shoulders should be square towards the back wall at the top of the movement
- Remember to keep your wrist and elbow aligned on the same plane

Band Hook

- Keep shoulders and hips square and facing forward at all times
- At least 80% of weight should be on the standing leg at all times; the other leg is used for balance only
- Squeeze the glute of the standing leg as you lower down into the curtsy squat; drive into the ground with that foot as you bring yourself back to standing

Band Curtsy Lunge

Resistance Band Circuit 4

W4/D2 ARROW RESISTANCE BAND WORKOUT

Great work out. Couple things I just can’t do yet. Ike the med ball slam get up. Someday tho!!

Carlye

So 😡 gruelling. 
Just what I needed 👍

Hayden

Great workout from the warm up to the end

Ethan W

W1/D1 ARROW CONDITIONING CIRCUIT

Anna

Was confusing if should do 3 reps per side or switch at the 30 second mark between exercises. Additionally would be great if a cool down was recommended

Jordan

W1/D2 ARROW RESISTANCE BAND WORKOUT

This is an amazing set that is so challenging and effective.  Thank you!!

Michael

W1/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

good. hard. appreciate the mma specific programing.

Katherine

W1/D4 ARROW MMA CONDITIONING CIRCUIT

Tanner

Holy shit, that lit up my heart!! 🙌🏻

Julz

W1/D5 ARROW MED BALL CONDITIONING CIRCUIT

Had to adjust the ball slam to katlebell sit-ups

Just two words : Amazing workout ! 😍
Thank you for all your workouts I will try to keep up 😉

Alex

W2/D1 ARROW CONDITIONING CIRCUIT

Love this workout, Tom! Resistance bands, in general, are an awesome workout, but this one, in particular, is a lot of fun. Makes ya feel like a superhero 😅 haha

Bryce Wanemacher

W2/D2 ARROW RESISTANCE BAND WORKOUT

Challenging and a great sweat workout. I noticed I was able to handle it better than last time because my body has started to adjust to the intensity of these workouts. Thanks, Tom! 👌🏼

W2/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

W2/D4 ARROW MMA CONDITIONING CIRCUIT

I thought it was intense and really creative. Busted my behind and got a great sweat going! Heart rate was UP too! Great workout! Thanks, Tom!

W4/D2 ARROW RESISTANCE BAND WORKOUT

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