the ultimate re515tancloop e band · 2017-06-05 · esistance band training has been a part of the...

THE ULTIMATE

RE515TANCE LOOP BAND WDRKDUT &UIDE

Sculpt Tone and Build You New Body

Without Leavin Home

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TableofContents

Introduction....................................................................................................................................6

ChapterOne(WhyLoopBands?)....................................................................................................7

TheLoopBandAdvantage..................................................................................................................7

ChapterTwo(Fundamentals)..........................................................................................................8

ResistancebandStrengthLevels........................................................................................................8

Grips...................................................................................................................................................9

UnderhandGrip..................................................................................................................................9

HammerGrip......................................................................................................................................9

OverhandGrip..................................................................................................................................10

BodyPosition....................................................................................................................................10

DoorMounting.................................................................................................................................10

ChapterThree(TheWarm-Up)......................................................................................................11

Pre-WorkoutStretchingRoutine......................................................................................................11

WarmUpSet....................................................................................................................................13

ChapterFour(TheExercises).........................................................................................................14

TricepExtensions..............................................................................................................................15

HorizontalArmExtensions...............................................................................................................16

VerticalArmExtensions...................................................................................................................17

RearArmExtensions........................................................................................................................18

BicepCurls........................................................................................................................................19

BridgeThrusts..................................................................................................................................20

SideStepSquats...............................................................................................................................21

LyingHipAbductions........................................................................................................................22

LyingLegRaises................................................................................................................................23

HipAbductions.................................................................................................................................24

ChapterFive(MoreExercises).......................................................................................................25

ObliqueOverheadExtension............................................................................................................25

Bicycles.............................................................................................................................................25

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AbCrunchwithRotation..................................................................................................................26

SeatedConcentrationCurl...............................................................................................................27

ReverseCurl.....................................................................................................................................27

TricepsExtension..............................................................................................................................27

LateralArmRaise.............................................................................................................................28

LatPull-down....................................................................................................................................29

SeatedRowing..................................................................................................................................29

LateralPushupBandWalk...............................................................................................................30

BandSquats......................................................................................................................................31

LegExtensions..................................................................................................................................31

Clamshell..........................................................................................................................................32

ThighThrusts....................................................................................................................................32

LyingHipAbductors.........................................................................................................................33

LateralWalk......................................................................................................................................33

StandingHipFlexion.........................................................................................................................34

SingleLegLoopBridge......................................................................................................................34

PushUps...........................................................................................................................................35

Burpees............................................................................................................................................35

PowerJumps....................................................................................................................................36

MountainClimbers...........................................................................................................................36

BodyWeightSquats.........................................................................................................................37

ChapterSix(SampleWorkouts).....................................................................................................38

Beginner’sProgram..........................................................................................................................38

IntermediateProgram......................................................................................................................39

AdvancedProgram...........................................................................................................................40

ChapterSeven(FinalWord)..........................................................................................................41

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Copyright2017RyherAllRightsReserved.Reproductionwithoutpermissionisprohibited.Nopartofthisbookmaybealteredinanyformwhatsoever,electronicormechanical--includingphotocopying,recording,orbyanyinformationalstorageorretrievalsystemwithoutexpresswritten,dated,andsignedpermission fromRyher. This content cannot be sold under any circumstances you haveonlypersonal rights to this product. All images are copyrighted and are owned by the authorand/orpublisher.Noimagescanbecopied,altered,orreusedwithoutconsent.

DisclaimerThisbookcontainsgeneralinformationandisforinformationalpurposesonly.Youshoulduseproper discretion, and consult with a health care practitioner, before following any of theexercises, techniques, or plans described in this book. The author and publisher expresslydisclaimresponsibilityforanyadverseeffectsthatmayresultfromtheuseorapplicationoftheinformationcontainedinthisbook.Ryher Sports

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Introduction

esistancebandtrainingprovidesan idealentrypoint intotheresistanceexercisearena.Trainingwithabandwillnotonlyallowyou togeta challengingworkout in,but itwill

allowyou todo so costeffectivelyandon thego.With just yourbandandyourbody, you’llneverbetoofarfromthegym.

While resistance band training is a fantastic transitional tool for those who are new toresistance exercise, it also has a key role in the training mix of intermediate and advancedtrainers.

In this book,we’ll discover how a unique type of resistance band called the resistance loopbandcanmakeyourworkoutsevenmoreeffective.We’llthenexaminethepropertechniquepointstomaximisetheuseandreducetheinjuryriskwhenusingtheloopband.

Finally,we’ll stepyou througha seriesof resistance loopband training regimesdesigned forbeginner,throughintermediateandadvancedtrainers.

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ChapterOne(WhyLoopBands?)

esistancebandtraininghasbeenapartoftheexercisemixforoveracentury.Theywerecreated in the early 1900’s from surgical tubing and first used in the rehabilitation of

patients with atrophied muscles. Over the past twenty years, resistance bands have had aresurgenceasaresultofslicknewdesignsandmarketingcampaigns.

Although resistance bands are still widely used in a medical setting to help patients regainmuscle,ligament,tendonandjointstrength,theyhavealsobecomeextremelypopularwiththegeneralfitnessaudience.Herearesomekeybenefitsofresistancebandtraining:

• Resistance band training offers an extremely cost effective alternate topurchasingbulkyequipmentorjoiningagym.

• Resistancebandsareflexible,lightweightandextremelyportable.• Resistancebandsallowyoutoworkoutonthego–whenyoutravel,simplytake

thebandwithyou.• Becauseresistancebandsdon’tworkagainsttheforceofgravitytheyareableto

providea freer rangeofmotion,allowingyou towork inways thatyousimplycannotwhenusingbarbellsanddumbbells.

• Resistancebandtrainingworksthemusclethroughboththeconcentricandtheeccentricpartsanexercise.

TheLoopBandAdvantage

Resistance loopbandsareamodified formof resistancebands thatcome in the formofonecontinuousloop.Thismakesitpossibletoperformexercisesandtotargetmusclesinawaythatyousimplycannotwhenusingaconventionalresistancebandunit.Oneuniqueadvantageofaresistanceloopbandisthatasyoustretchthelimitoftheband,theresistancelevelincreases.Thisallowstheuser toexperienceaveryuniquekindofmuscularstress tothatencounteredwhenusingeitherfreeweightsorconventionalresistancebands.

Resistance loopbandsarealsoaverycosteffectivewaytoworkout.Mostbandswillcost invicinityof$10-$30,dependingontheelasticitylevel,weight,thicknessandlength.

Resistance loop bands will provide you with a whole array of exercises that will test yourmusclesinadifferentway.Buttheycanalsobeusedinconjunctionwithconventionalexercisestomake them eithermore challenging ormore achievable. A great example of the latter isusingaresistanceloopbandasanassistwhendoingpullups.Tomakepullupsharderyoucanplacealoopbandaroundyourneckwithaweightplateattachedtoit.


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ChapterTwo(Fundamentals)

Thereareanumberofdifferenttypesofbandsystemsonthemarket.

• ResistanceTubeBands–Tubebandsvaryinthicknessaccordingtothestrengthof the band. Most manufacturer’s color code their tubes in relation to theequivalentweightof resistance.Most tubebandscomewithplastichandles toallowforgripping,placingoverfeetorattachingtoafixedobject.

• 8-Shape Expander – This apparatus specifically targets the hips, thighs andglutes.

• Resistance Loop Bands – Just like tube bands, loop bands vary in width andthicknessaccordingtotheirresistance level.Thebandsaremanufacturedfromveryhighqualityrubber.

ResistancebandStrengthLevels

Resistance bands have a similar restoring force to spring loaded weight equipment. Unlikesprings,however,theforceisappliedonlywhentheendsarepulledawayfromoneanother.Justlikesprings,resistancebandshaveaspringrate.Thatsimplymeansthatasthebandsarelengthened, the resistance that they provide increases. This form of resistance is known aslinear resistance variable resistance. It offers benefits over exercising with free weights asfollows...

• Fast twitch muscle fibers are more readily targeted, allowing you to developgreatermusclepower.

• Rubber band training can be combined with free weights to provide bothisotonicandlinearresistancetraininginoneworkout.

Theresistancelevelofmostbandsystemsfollowacolorcodedsystembasedonthethicknessof theband.Thickerbandswillprovideagreater resistance.Manysystemsalsoallowyou toattachmorethanonebandtoapairofhandlestoinstantlydoubletheresistancelevel.Ryherproducesresistancebandswiththefollowingresistancelevels...

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BandColor ResistanceLevel ResistancePoundage

Purple Heavy 13-15lbsRed X-Heavy 23-25lbsBlack XX-Heavy 35-40lbs

Theresistancelevelsofloopbandsaremeasuredat100percentelongation.Theycanstretchupto3-4timesoftheunstretchedlength.Theyshouldnotbestretchedbeyondthispoint.

Grips

Dependingon theexerciseyouareperforming, therearea varietyofhandgripswhenusingresistanceloopbands.

UnderhandGrip.

Forexerciseswhereyouarecurlingorrowingthebandtowardsyourbody,suchasbandcurls,useanunderhandgrip.Fullyencloseyourfingersaroundtheband.

HammerGrip

Someexercisescallforapalmsfacingeachothergrip,otherwiseknownasahammergrip.

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OverhandGrip

Theoverhandgrip isusedforexerciseswhichinvolvepushingthebandawayfromyourbody(withtheaidofafixedstation)orthosethathaveyoupullingtheresistancetowardyou.

BodyPosition

Itisimportanttohaveyourbodyfirmlysetwhenperformingyour resistance band workout. When performing standingmovements your feet should be shoulder width apart, withtoespointingslightlyoutward.

Youshouldalwayshaveaslightlyarchedbackandtightcore. Donot give in to the tendency to round your back when theresistancebecomeschallenging.

Akeyprincipleof resistance training is isolationof theworkingmusclegroup.Whenyouaretraining your biceps, youwant it to be doing the bulk of thework. If you use your back byswingingthehipsorotherwiseutilisingmomentumtogettheresistanceup,youwillbevastlydiminishingtheeffectoftheexercise.

DoorMounting

Sometimesyouwillberequiredtosecurethebandtoadoorway.Some bars come with a special strap that you can attach tosecure themiddleof thebandthroughadoorway. Ifyourbanddoesn’thaveone,simplytakeasparepieceoftubingorrope,tieit intoa loopand thenmakea largeknot in it. Secure thisoverthetopofthedoorandthenloopyourresistancebandthroughit.

Ifyouareworkingoutoutside,youcananchorthebandtoatree,fenceoranyothersolid,stationaryuprightobject.

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ChapterThree(TheWarm-Up)

arming up is a too often overlooked aspect ofworking out. Often people are so busy that they

are tempted to skip thewarm-up and throw themselvesdirectlyintotheworkoutproper.Thisisnotasafethingtodo.Warmingupgetsthebodyreadyfortheintenseworktocome.Italsominimizestheriskofinjury.

A good warm-up consists of both an aerobic and ananaerobic component. Skipping is a great aerobicoption.Youcanalso jogoruseastationarycycle.5minutesatasteady pace is all you need to get your cardiovascularsystemreadyfortheworktocome.

Youarethenreadytowarmupyouranaerobicsystemwithsomepre-workoutstretching.

Pre-WorkoutStretchingRoutine

Followthesestretchingguidelines:

(1) Moveslowlyintothestretchedpositionandstretchtoapointwhereyoucanfeelslighttension

(2) Relax,inhaledeeplyandthenexhale

(3) Holdthestretchfor15secondsandthenreturnslowlytothestartposition

(4) Performeachstretchtwice

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UpperBodyStretches

PecStretch:MajorMusclesWorked=pectoralismajoranddeltoids

Withyourelbowsstraight,claspyourhandstogetherbehindyourbackandslowlyliftyourarmsupward. If youarenotable to claspyourhands, simply reachbackas faraspossible. Foranadditionalstretch,bendforwardatthewaistandraiseyourarmshigher.

TricepStretch:MajorMusclesWorked=rhomboids,deltoidsandtricepsbrachii

Withyourlefthand,graspyourrightelbowandpullitslowlyacrossyourchesttowardyourleftshoulder.Repeatwiththeotherarm.

UpperBackStretch:MajorMusclesWorked=latissimusdorsiandtricepsbrachii

Bringbotharmsoverheadandholdyourrightelbowwithyourlefthand.Bendyourrightarmattheelbowandletyourrighthandtouchyourupperback.Pullwithyourlefthandtomoveyourrightelbowslowlytowardandbehindyourheaduntilyoufeelastretch.Repeatwithyourotherarm.

LowerbackStretch:MajorMusclesWorked=erectorspinaeandgluteusmaximus

Sitonthefloorwithyourlegsstraightinfrontofyou.Bendyourrightleg,crossitoveryourleftknee,andplacethesoleofyourrightfootflatonthefloortotheoutsideoftheleftknee.Next,pushagainsttheoutsideofyourupperrightthighwithyourleftelbow,justaboveyourknee.Place your righthandbehind youand then slowly rotate yourupperbody toward your righthandandarm.Repeatwithyourleftlegplacedoveryourrightlegandrotatetowardyourlefthand.

ThighStretch:MajorMusclesWorked=quadriceps

Usingawallorstationaryobjectforbalance,graspyourleftfootwithyourlefthandandpullsothatyourheelmovestowardyour leftbuttock(thealignmentis importantforavoidingstressonyourknee).Youshouldfeelthestretchalongthefrontofyourleftthigh.Repeatwithyourotherleg.

HamstringStretch:MajorMusclesWorked=hamstringsanderectorspinae

Sitonthefloorwithyourlegsstraightoutinfrontofyou.Flexyourrightleg,rotateyourrighthiptopointyourrightkneeouttothesideandplacethesoleofyourrightfootlightlyagainst


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theinsideofyourleftknee.Slowlyleanforwardfromyourhipstomoveyourtorsotowardyourleft knee. Be sure to keep the toes of your left foot pointing up with your ankles and toesrelaxed.Switchthepositionofyourlegsandrepeatwithyourrightlegstraightoutinfrontofyou.

CalfStretch:MajorMusclesWorked=soleusandgastrocnemius

Standaboutthreefeetawayfromawallorstationaryobject.Keepingyourleftheelincontactwiththefloor,placeyourrightfootaboutonefootinfrontofyourleftfootwithyourrightkneeflexed.Withyourleftkneestraight,leanforwardatyourwaist.Keepyourleftheelonthefloorandyourbackstraight.Repeatwithotherleg.

WarmUpSet

Everyexercisethatyouperformshouldbeginwithawarmupset.Thissetshouldbedonewithlittle or no resistance for 12 - 15 repetitions with a slower than normal tempo. So, if yourworkingsetiswitharedband,youshoulddothewarm-upsetwithagreenband.

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ChapterFour(TheExercises)

SafetyConsiderations

lways inspect your resistance band for wear, rips or holes. Do not use a band that isimpaired in thisway. If youareplacing thebandarounda tree limb,poleoranyother

fixedstructure,alwayscheck theobject tomakesure that therearenonails, sharpedgesorshardsofglassthatcouldriptheband.

Ifanexercisecallsforyoutoplacethehandlesofthebandoveryourfeet,makesurethattheyaresecurelyinsertedbeyondtheforefootsothattheyareatyourmid-footlevel.

If the exercise calls for you to use the door attachment accessory thatmay comewith yourresistancebandsystem,makesurethatitissecurelyfitted.Ifpossiblelockthedoorwhileyouareusingit.Ifthisisnotpossiblemakesurethateveryoneknowsnottocomethroughit!

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UpperBodyExercises

TricepExtensions

• Holdoneendofthebandinyourlefthandandbraceitagainstyourcollarbone.Holdtheotherendinyourrighthandandholditatchestlevel.

• Keepingyourrightelbowinanddown,extendyourrightarmtofullextension.Makesurethatthelefthadstaysinabracedpositionatyourmidback.

• Lowerandrepeat.

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HorizontalArmExtensions

• Whilemaintainingastraightback,placetheresistancebandaroundyourwristsandputyourarmsinfrontofyou.

• Keeping your arms slightly bent, pull the band apart by applying outwardpressuretoyourforearms.Yourarmsshouldmoveinahorizontalplane.

• Holdtheextendedpositionfor3seconds.• Returntothestartpositionandrepeat.

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VerticalArmExtensions

• Standwithyourfeetshoulderwidthapart,andplacetheresistancebandaroundyourwrists.Putyourarmsinfrontofyou,withoneabovetheother.

• Keeping your arms slightly bent, pull the band apart by applying outwardpressuretoyourforearms.Yourarmsshouldmoveinaverticalplane.


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RearArmExtensions

• Withfeetshoulderwidthapart,placetheresistancebandaroundyourwristandholdyourarmsbehindyou.

• Keeping your arms slightly bent, pull the band apart by applying outwardpressuretoyourforearms.Yourarmsshouldmoveinahorizontalplane.


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BicepCurls

• Looptheresistancebandaroundyourleftknee,andholdtheotherendinyourlefthand.

• Kneeldownontherightkneeandgrabtheloopbandwithpalmsupgrip.• Keepingyour lowerbackarched,curl thebanduptoyourchest level.Squeeze

thebicepstightlyinthefullycontractedposition.• Slowlylowertothestartposition.

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LowerBodyExercises

BridgeThrusts

• Looptheresistancebandaroundyourlowerthighs,justabovetheknees.• Liefaceuponthefloorwithkneesbentandarmsbyyoursides.• Liftyourhipsashighasyoucanwhilekeepinghandsandfeetfirmlyonthefloor.• Holdthetoppositionfor3seconds.• Slowlylowertothestartposition.

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SideStepSquats

• Looptheresistancebandaroundyourlowerthighs,justabovetheknees.• Standwithyourlegsshoulderwidthapart.• Movetherightlegouthorizontallyas ifdoingasidestep.Atthesametimego

downintoasquatposition.• Holdthebottompositionfor3seconds.• Returntothestartposition.

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LyingHipAbductions

• Looptheresistancebandaroundyourankles.• Liedownonyour right side, supporting your torsowith your right armon the

floor.Yourlegsshouldbestackedontopofeachother.• Spreadyourlegssothattheyareshoulderwidthapart.Nowliftthetoplegtoas

fullasanextensionaspossible.Holdthetoppositionfor3seconds.• Slowlylowertothestartposition.

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LyingLegRaises

• Lieonyousidewiththebandaroundyourankles.• Braceyourabsandstabilizeyourbodywithyourhands.• Squeeze your butt and lift your top leg up, keeping both legs straight.

Concentrateoncontractingtheglutes,keepingthehipsstackedandthebodyinastraightline.

• Loweryourlegandrepeat.

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HipAbductions

• Standwiththeresistancebandaroundyouranklesandyourhandsonyourhips.Spreadyourfeettoshoulderwidth.

• Extend your right foot out horizontally, keeping the leg straight. Squeeze andcontracttheglutesthroughoutthismovement.

• Holdtheoppositionfor3secondsthenreturntothestartposition.

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ChapterFive(MoreExercises)

AbdominalExercises

ObliqueOverheadExtension

• Standwithfeelshoulderwidthapartandholdthebandin an overhand grip. Extend your arms overhead andmaintain a light bend in your knees. Stretch out thebandtokeepittaut.

• Inacontrolledmovement,bendtotherighttofeelthestretch through your oblique muscles. Hold for a 2count.

• Returntothestartposition.

Bicycles

• Lie on the floor on yourback. Place the resistance loopband around yourfeet.Placeyourhandsbehindyourhead,keepingyourbackflatonthefloor.

• Raisebothfeetaboutonefootintotheair.Pullyourrightlegtowardsyourstomachandyourleftelbowtowardyourrightkneeinacrunchingmotion.Feelthecontractioninyourobliquesaselbowtouchestheknee.

• Returntothestartpositionandrepeatwiththeoppositeside.

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AbCrunchwithRotation

• Liefaceuponthefloorwithkneeselevatedsothatthelegsformarightangleintheair.Placeyourhandsbehindyourhead.Theresistanceloopbandshouldbearoundyourmidthighs.

• Crunchtowardstheoppositeknee.Asyoucomeupspreadyourthighsaparttoplacetensionontheband.

• Exhaleasyoucomeout,feelingtheburninyourlowerabsandmidthighs.

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SeatedConcentrationCurl

• Sit on a stool, placing the resistance loopband over one foot, and grasp the bandwithanunderhandgripinyourrighthand.

• Bendyourelbowstobringthebandtowardyour chest. There should benomovementthrough the upper torso. Squeeze thebicepsatthefullycontractedposition.


ReverseCurl

• Standinasemicrouchpositionwithfeetshoulderwidthapartandtheresistancebandaroundyourmidthighs.Holdthebandinanunderhandgripatwaistlevel.

• Bendattheelbowstocurlthebanduptoyourchest.Keepyourelbowsinatthesidesandforcefullycontractyourforearmsinthetopposition.


TricepsExtension

• Standwithyoufeetshoulderwidthapartandtheresistance loopbandinonehand.Bringthebandbehindyourbody,takingholdoftheotherend with your free hand at lowerbacklevel.

• Keepingthehandbythelowerbackstationary, pull the band in astraight motion above your headuntilitbecomestaut.

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• Returntothestartposition.Performyourrepetitionsandthenrepeatwiththeotherarm.

ShoulderExercises

LateralArmRaise

• Standwith feet shoulderwidth apartwith the resistance loop band aroundyourforearms.

• Liftyourstraightenedarmstochestlevel.• Push from the shoulder to stretch thebandoutas far as you can.Hold this

positionfor5seconds.Slowlyreturntothestartposition,resistingthepulloftheband.

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BackExercises

LatPull-down

• Stand with feet shoulder width apart and theresistance loop band held above your head atarmslength,

• Simultaneouslypull thebanddownandoutwitheacharm,initiatingthepullinthemusclesofyourupperback,notyourarms.

• Holdthefullycontractedpositionforasecondadthenslowlyreturntothestartposition.

SeatedRowing

• Sit on the floor with your legsoutstretched. Place the resistance loopbandaroundyourmidfootarea.Graspthebandwithyourarmsfullyextended.

• Pullthebandtowardsyourchest,focusingon pulling through the lats. Forcefullysqueeze your upper back muscles in thefullycontractedposition.

• Slowlyreturntothestartposition.

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ChestExercises

LateralPushupBandWalk

• Assumeanormalpushuppositiononthefloorwitharmsatshoulderwidthandfeettogether.Placearesistanceloopbandaroundyourforearms.

• Performanormalpushup,thenmoveyourrighthand5inchestotheright.Dothesamewithyourlefthand(movetotheright)

• Performanotherpushupandthenmove5inchestothelefttoreturntothestartposition.

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ThighExercises

BandSquats

• Takeawidestancewithyourfeetarchedslightlyoutwards.Placetheresistanceloop band around your mid thigh area. Make sure that your back is slightlyarchedandthatyouarelookingup.

• Squatdownuntilyourhamstringsareslightlybelowparalleltothefloor.Atthesametimepushyourthighsout.

• Drive back to the start position, pushing through the heels and focusing thecenterofyourpoweronyourthighs.

LegExtensions

• Sitonachairandplaceoneofthebandsinoneofitslegs,sothatitgetslockedup.

• Place thebandoveryour rightankle.Hold thebaseof thechairwithyourhandsasyouraisetherightlegagainsttheresistanceoftheband.

• Hold the fully contracted position and thenslowlylowertothestartposition.

• Perform the required number of repetitionsandthenrepeatwiththeotherleg.

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Clamshell

• Liedownontheflooronyourrightside.Placeyourrighthandunderyourheadasasupport.Positiontheresistanceloopbandjustaboveyourknees.

• Placeyourlefthandontheleftsideofyourwaist.• Pullyourkneestogethertoforma45-degreeangle.• Liftyourleftkneetospreadyourlegsapart.• Holdthefullycontractedpositionbeforereturningtothestartposition.• Performtherequirednumberofrepetitionsthenrepeatwiththeotherleg.

GluteandHipFlexorExercises

ThighThrusts

• Standwith feet shoulderwidthapartand the resistance loopbandaround theknees.Ensurethatthebandistaut.

• Resistthepullofthebandwithyourthighsasyoutakefivestepsforward.• Continuetoresistthepullofthebandasyoutakefivestepsback.

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LyingHipAbductors

• Lieintheflooronyourside.Placetheresistanceloopbandaroundyourknees.• Keepingyourlegsstraight(lockoutthetopknee),liftthetoplegtostretchthe

bandasmuchaspossible.• Slowlyreturntostartpositionandrepeat.

LateralWalk

• Standwith feet shoulderwidthapartand the resistance loopbandaround theknees.Ensurethatthebandistaut.

• Dropdownintoanathleticstarterpositionbyslightlybendingyourkneeswhilemaintaininganeutralspine.

• Takeanexaggerated step to the right tomaximally stretchout the loopband.Continueinthatdirectionforfivesteps.

• Takefiveexaggeratedstepstothelefttoreturntothestartposition.

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StandingHipFlexion

• Stand with feet shoulder width apart and theresistanceloopbandaroundyourankles.

• Maintaining a straight leg by locking out the knee,kickyourrightlegforwardashighaspossible.

• Trytoholdtheextendedpositionforasecondbeforeslowlyreturningtothestartposition.

• Repeatwiththeotherleg.

SingleLegLoopBridge

• Lieonthefloorinthebridgeposition(feetflatonthefloor,handspalmsdownbyyoursides,andglutesliftedtowardstheceiling)withtheresistanceloopbandaroundyourknees.

• Maintaininganeutralspine,bringonekneeuptowardsyourhead.Moveslowlyasyouresistthepulloftheband.

• Holdthefullyextendedpositionforasecondandthenslowlyandwithcontrolreturntothestartposition.Ryher Sports

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Non-BandExerciseDescriptions

PushUps

Set yourself on the ground, face down with yourhands slightly wider than shoulder width apart.Yourfeetshouldbetouching.Keepingyourbodyina straight line, rise up so that your arms are fullyextended.Tenseyourbuttocksandtightenyourabsto prevent your butt from lifting you into a ‘v’position. Look straight ahead rather than down.Nowsteadilyloweryourselfuntilyourelbowsareata 90-degree angle. When your chest touches thefloor,explodebackuptothestartposition.

Burpees

Standwithyourfeetshoulderwidthapart.Crouchdownandplaceyourpalmsontheground.With your arms supporting your body kick your legs back. Immediately draw your legs backthenthrustyourselfbackuptothestartposition.

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PowerJumps

Standwithfeetshoulderwidthapart.Crouchdowninto a squat and then explode up into a verticaljump. Bring your knees up as high as possible.Continue in a fluid motion without any rest untiltheminuteiscomplete.

MountainClimbers

Starting in the plank position (extended arms onthe floor, shoulder width apart, body flat, legsstraightand together), as if youwere startinga sprint.Nowalternatebringingyourknees toyour chest, going as quickly as possible. Keep your back flat and but down. Continue for 40seconds

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BodyWeightSquats

With your feet shoulder width apart, your eyes focused on the ceiling and your lower backarched,placeyourhandsonyourhead.Nowlowerdowntoaparallelsquatpositionbypushingyourhipsbackandbendingyourknees.Afteraslightpause,andwithoutroundingyourback,pushthroughyourheelstoreturntothestartposition.

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ChapterSix(SampleWorkouts)

Beginner’sProgram

Thefollowingworkout is in theformofacircuit,whereyou complete an exercise and then go directly to thenext one. Do not rest until you have completed all tenexercisesinthecircuit.PerformonecircuitinWeekTwo.In the secondweek, rest for twominutes and then gothrougha secondcircuit.Addacircuiteveryweekuntilyou are completing four circuits. After three weeks ofdoingthe4circuitworkout,youwillbereadytoadvancetotheintermediateprogram.

Thenumberofrepetitionsareindicatedinbracketsaftereachexercise.

MON TUES WED THURS FRI

BandPushUps(10)

REST BandPushUps(10)

REST BandPushUps(10)

BandSquats(15)

BandSquats(15) BandSquats(15)

BandDeadlift(15)

BandDeadlift(15)

BandDeadlift(15)

MountainClimbers(15eachside)



SeatedShoulderPress(15)



BicepCurl(15)

BicepCurl(15)

BicepCurl(15)

TricepsExtension(15)



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IntermediateProgram

Movingtotheintermediateprogrammeintroducesyoutothesetsysteminwhichyoudoasetofrepetitions,restfor30secondsandthendoanotherset.Buildupoveraperiodof2weekstocompleting3setsofeachexercise.Sticktothe30-secondrestlimitbetweeneachset.

MON TUES WED THURS FRIBandSquats(3x15)

REST BandSquats(3x15)

REST BandSquats(3x15)

LegExtensions(3x15)

LegExtensions(3x15)

LegExtensions(3x15)

Burpees(1x15)

WallSit(60-120seconds)

WallSit(60-120seconds)

BandChestPress(3x15)



BandPushUps(3x10)

BandPushUps(3x10)

BandPushUps(3x10)

PowerJumps(25)

PowerJumps(25)

PowerJumps(25)

LatPulldown(3x15)

LatPulldown

(3x15)

LatPulldown(3x15)

ScapularRotation

(2x15)

ScapularRotation

(2x15)

ScapularRotation

(2x15)FrontRaises(2x15)

FrontRaises(2x15)

FrontRaises(2x15)

SquatCurls(2x15)

SquatCurls(2x15)

SquatCurls(2x15)

TricepsExtensions(2x15)



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AdvancedProgram

After8weeksattheintermediatelevel,youarereadyforouradvancedtrainingprogram.Thisregimen introduces you to the split training concept. Thismeans that youwillworkhalf yourbody(WorkoutA)onedayandtheotherhalf (WorkoutB)thenextday.Eachworkoutwillbeperformedtwiceperweek.IfpossibledoWorkoutAonMondayandThursday,andWorkoutBonTuesdayandFriday,withWednesday,SaturdayandSundayasyourrestdays.

Ifarepcountindicates“failure”,keepgoinguntilyoucannotdoanotherrep.

MON TUES WED THURS FRI


BandSquat(4x15)

REST BandChestPress(4x15)

BandSquat(4x15)

BandPushUps(3xFailure)

LateralPushUpBandWalk(3x15)

BandPushUps(3xFailure)

LateralPushUpBandWalk(3x15)

BandFlyes(3x15)

LegExtensions(2x15)

BandFlyes(3x15)

LegExtensions(2x15)

PushUps(2xFailure)

Burpees(1x15)

PushUps(2xFailure)

Burpees(1x15)

SeatedShoulderPress(3x15)

BandDeadlift(3x15)

SeatedShoulderPress(3x15)

BandDeadlift(3x15)

LateralRaises(2x15)

SeatedRowing(3x15)

LateralRaises(2x15)

SeatedRowing(3x15)

UprightRowing(2x15)

Clamshell(2x15)

UprightRowing(2x15)

Clamshell(2x15)

SquatCurl(3x15)

BentOverRowing(2x15)

SquatCurl(3x15)

BentOverRowing(2x15)

BicepCurl(3x15)

BodyWeightSquats(1x30)

BicepCurl(3x15)

BodyWeightSquats(1x30)

TricepsExtension(3x15)

TricepsExtension(3x15)

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ChapterSeven(FinalWord)

heresistancebandtrainingprogramspresentedinthisbookwilltakeyoufromabsolutebeginner to seasoned resistance trainer. If you follow the programs as outlined, that

journey will see you transforming your body. By combining your training with a sensibleapproach to nutrition, youwill buildmuscle, lose body fat, strengthen yourmuscles, bones,jointsandligamentsandbecomeafarfitter,healthierperson.

Weencourageyou to continueyour fitness journeyon into the future. Your resistancebandinvestment canpay dividends for years to come. In this bookwehavepresented three veryeffective programs. But there are many more. Once you’ve trained through our series ofprograms,goonlineandfindnewandexcitingwaystotrainwithyourbands.Thatwayyou’llkeepmoving,keepgrowingandkeepimproving.

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