SHOP THE BAND BAR
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48min Arms & Core

Intermediate • 48m

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

Workout:
A1. Z Press
A2. Kneeling High Bicep Curls
A3. Tricep Kickbacks
B1. Single Arm Standing Shoulder Press with Oblique Crunch
B2. Cable Bicep Curls
B3. Reverse Crunches
C1. Single Arm Reverse Grip Tricep Extension
C2. Banded Plank Saw

Up Next in Intermediate

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    50min Explosive Lower Body

    50min Explosive Lower Body

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor
    - Towel or X Heavy Resistance Band

    Workout
    A1. Front Squats
    A2. ISO Hold Squats
    A3. Jump Squats
    B1. Resisted Step Ups
    B2. ISO Hold Lunge
    B3. Static Lunge Jumps
    C1. RDL with Hip Resistance
    C2. Banded Sprints

  • 43min Pull 1
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    43min Pull 1

    43min Pull 1

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

    Workout:
    A1. Sumo Deadlift
    B1. Single Arm Lat Pulldown
    B2. 1/2 Kneeling High Bar Row
    C1. Wide Grip Row
    C2. Wide Grip Hammer Curl
    D1. Face Pull

  • 50min Full Body
    49:32
    50min Full Body

    50min Full Body

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

    Workout:
    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....

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