Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. High Bar Cable Row
A2. Straight Arm Pulldown
A3. Cable Crunch
B1. 1/2 Kneeling Single Arm Row
B2. Deadbug
C1. Bird Dog
C2. Lying Back Extension

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench

Workout:
A1. Bench Press
A2. Tricep Dips
B1. Single Leg Supported RDL
B2. Bulgarian Split Squats

No Bench Alternative Workout:
A1. Floor Chest Press
A2. Tricep Kickbacks
B1. B-Stance RDL
B2. Split Squat

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Front Squats
A2. Around the World Hammer Curls
A3. Superman Lat Pulls
A4. Hollow Hold
B1. Jump Squats
B2. Jumping Jacks
B3. Standing Bicycles

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Band Pullaparts
A2. 1.5 reps Shoulder Press
A3. Underhand Front Raise
B1. Horizontal Hip Thrust (No Door Anchor Alternative: Glute Bridge)
B2. Kneel to Squat

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Sumo Squat
A2. Thrusters
A3. Resisted Bear Crawl (No Door Anchor Alternative: Bear Crawl)
B1. Jumping Jacks
C1. Floor Press
C2. Broad Jump (Optional High Knees)
C3. Band See Saw (No Door Anchor Alternative: Standing Bicyc...

Equipment Needed:
- Band Bar
- Resistance Bands
- Riser (optional)

Workout:
A1. Heel Elevated Front Squat
A2. Deadlift
A3. Bent Over Yates Row to Bicep Curl
A4. 1/2 Kneeling Shoulder Press
A5. Plank Saws to Hip Dips

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench

Workout:
A1. Zercher Squats
A2. Bent Over Barbell Row
A3. Step Ups
A4. Shoulder Press
A5. Seated Barbell Bicep Curls
A6. Barbell Bicep Curls

Equipment Needed:
- The Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Tricep Pushup
A3. Bear Hold
B1. Z Press
B2. Hammer Curl
B3. Front Raise
C1. Bicep Curls

Equipment Needed:
- The Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Band Pullaparts
A2. RDL
B1. Tempo Pushups
B2. Single Arm Row
B3. Upright Row
C1. Deadbugs
C2. VSit Toe Taps

30min Beginner Upper Body

Equipment needed:
- Band Bar
- Resistance Bands

Workout:
A1. Walkout to Pushup
A2. Shoulder Press
A3. Bent Over Row
A4. Hammer Curl
A5. Bird Dog

BLOCK 2 DAY 4 of STRONGBAND LEVEL 2

Equipment needed:
- Door anchor
- Resistance Bands

Workout:
A1. Lateral Lunge to High Knee Left
A2. Band Assisted Squat Jumps
A3. Lateral Lunge to High Knee Right
A4. Loaded Beast to Mountain Climbers
A5. V Ups

BLOCK 1 DAY 4 of STRONGBAND LEVEL 2

Equipment needed:
- Resistance Bands

Workout:
A1. Thrusters
A2. High Knees to Reverse Lunges
A3. Squat Jump Twists
A4. Downward Dog to Alternating Knee Drive
A5. V Sit Up and Overs

BLOCK 2 DAY 4 of STRONGBAND Level 1

Equipment needed:
- Light Resistance Band

Workout:
A1. Bum Kicks
A2. Lateral Hops
A3. Thrusters
A4. Loaded Beast to Plank
A5. Cross Body Mountain Climbers

Equipment Needed:
- Band Bar
- Resistance Band
- Door Anchor

Workout:
A1. Shoulder Press
A2. 1/2 Kneeling Single Arm Row
B1. Hammer Curl
B2. Upright Row
C1. Bird Dog
C2. Superman
C3. Hollow Hold

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Inchworm
A2. Deadlift
B1. Lateral Lunge with Single Arm Row
B2. Kneeling Rotation to Front Raise
C1. Walking B Stance Squat

Equipment Needed:
- Resistance Band

Workout:
A1. Twist Jumps
A2. Band Pull Aparts
A3. Lateral Lunge
A4. Squat Walks
B1. Thrusters
B2. Standing Bicycle Crunches

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Riser

Workout:
A1. Back Squat
A2. Single Leg Deadlift
B1. Front Loaded Split Squat
B2. Bodyweight Split Squat
C1. Elevated Single Leg Glute Bridge
C2. Copenhagen Plank

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A. Push Press
B1. Sumo Squat
B2. Broad Jump
C1. Single Arm Power Cable Row
C2. Low to High Woodchops

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench

Workout:
A1. Box Squats
A2. Box Jump Squats
B1. Pushups
B2. 1/2 Kneeling Single Arm Chest Press
C1. Lateral Skaters
C2. Cable Rotations

Equipment Needed:
- Band Bar
- Resistance Band
- Bench/Riser

Workout:
A1. Front Squat
A2. Step Up
B1. RDL
B2. Single Leg Deadlift to Reverse Lunge
C1. Frog Pumps
C2. Single Leg Glute Bridge

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench/Chair

Workout:
A1. Seated Shoulder Press
A2. Tricep Dips
B1. Floor Press
B2. Elevated Plank Walks
C1. Single Arm T Raise
D1. Push Ups

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Towel (optional)

Workout:
A1. B Stance RDL
A2. Split Squat
A3. Standing Glute Kickback
B1. Hamstring Curl
B2. Glute Bridge Slide Outs

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. B Stance RDL
A2. Pendulum Lunges
A3. Jump Lunge Variation
B1. Glute Bridge Pulses
B2. Banded Russian Twists
B3. Leg Lifts

Equipment Needed:
- Band Bar
- Resistance Bands
- Bench (optional)

Workout:
A1. Banded Abductors
A2. Sumo Squat
B1. Reverse Lunges
C1. Hip Thrust
C2. Single Leg Elevated Glute Bridge
D1. Reverse Hyperextensions