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30min Beginner Full Body
Playlist:
https://open.spotify.com/playlist/2Nk9j4wWRXbWgHe8UXQb2t?si=22cb3850d0e7464bEquipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Tempo Back Squat
A2. Split Squat
B1. Horizontal Chest Press
B2. Standing Back Row
B3. Standing Rotations -
50min Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
A1. 1.5 Rep Back Squat
A2. Horizontal Chest Press
B1. Squat Hold with Row
B2. Pallof Press with Rotation
C1. Toe Elevated RDL
C2. Cable Upright Row
C3. Plank with Resisted Walkouts
D1. Band Assisted Pistol Squats
D2.... -
45min Beginner Full Body
Equipment Needed:
- Band Bar
- Resistance Bands
- Door AnchorWorkout:
A1. Front Squat
A2. RDL to Bent Over Row
A3. Standing Bicycles
B1. Cable Bicep Curls
B2. Bicep Curl ISO Hold with Reverse Lunges
B3. Lateral Lunge with SA Horizontal Row
C1. Single Leg Glute Bridge
C2. Deadbug -
30min Full Body Strength
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 -
[Level 2] B2D3 - 50min Full Body
BLOCK 2 DAY 3 of STRONGBAND LEVEL 2
Equipment needed:
- Band Bar
- Resistance Bands
- Door Anchor
- RiserWorkout:
A1. Zercher Squat
A2. Front Foot Elevated Reverse Lunge
A3. Front Raise to Upright Row
B1. RDL to Bent Over Row
B2. Lateral Lunge with Horizontal Row
B3. Squat Hold with Underhand... -
[Level 2] B1D3 - 60min Full Body
BLOCK 1 DAY 3 of STRONGBAND LEVEL 2
Equipment needed:
- Band Bar
- Resistance Bands
- Bench or StepperWorkout:
A1. Back Squats
A2. Step Ups
A3. Bench Press
A4. Standing Bicycle
B1. Curtsey Lunge
B2. Forward Raise
B3. Bicep Curls
B4. Calf Raises -
[Level 1] B1D3 - 50min Full Body
BLOCK 1 DAY 3 of STRONGBAND LEVEL 1
Equipment needed:
- Band Bar
- Resistance Bands
- Bench/StepperWorkout:
A1. Pause Squats
A2. Bodyweight Step Ups
A3. Floor Press
A4. Standing March
B1. Stationary Lateral Lunge
B2. Forward Raise
B3. Bicep Curl
B4. Reverse Bodyweight Hyperextensions
B5. Supp... -
[Level 1] B2D3 - 60min Full Body
BLOCK 2 DAY 3 of STRONGBAND Level 1
Equipment needed:
- Band Bar
- Resistance BandsWorkout:
A1. Thrusters
A2. Sumo Squat Pulses
A3. Single Arm Lateral Raise
A4. Reverse Lunge
B1. Slider Lateral Lunge
B2. Yates Row
B3. Tricep Extension
B4. Clamshells
B5. Swimmers