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Resistance Band Warm Ups and Workouts.

RESISTANCE BAND: THE MOST VERSATILE WORKOUT GEAR

When looking through equipment there is a TON of information and products on what is worth your time, energy, and most importantly money. Especially when looking for different equipment to stock for your gym bag or home gym. You're looking for products that help you maintain your healthy lifestyle through strength and mobility. Whether you workout for fun, fitness, or aesthetics, everyone wants equipment that will keep them in the gym and keep their body moving.

One piece of equipment that checks the boxes of all fitness needs are resistance bands.

Resistance bands can be used for warm-ups, activation, cool down, HIIT workouts, strength building, mobility, and more,the list is seems to be endless.

Here we will cover some of the great benefits of using resistance bands for warm-ups, activation and strength building.


Stretching and Activation:  

Tricep stretch:Place a light band around the bottom of your foot and take the opposite side of the band in your hand while rotating the elbow upward and keeping your hand resting on your back with your elbow pointed into the air. Hold the stretch for 0:20-1:00 on each side.

Single Arm Banded Strict Press:Place a light band around the bottom of your foot and take the opposite side of the band in your hand, your elbow stays low and your hand has the palm facing upward and the movement begins with your hand next to your shoulder. One hand is at your shoulder press your hand upward while keeping your arm close to your head and at full extension, your elbow should be close to your hear. Do not let your arm flare out, if your arm flares out select a lighter band. Perform 5-10 reps on each side for a good shoulder warm-up and activation.

Banded shoulder pass-throughs:With a light resistance band, take a snatch grip/wide grip, keep arms fully locked out, shrug your shoulders up and rotate the band over your head and finish with it behind you. Keep rotating the band in front and behind you for set reps.

Banded Is, Ts, and Ys:

(I)This movement begins with a very light band wrapped around the base of the rig or sturdy object. While you are kneeling on the ground you grab the light band with both hands and with outstretched arms over your head with palms facing down and arms extending overhead to make an *I* with your arms. Keep your torso upright, this should be a focus on your shoulders. Move your arms closer to the base of the anchor and back to entension for 5-10 reps.

(T)This movement begins with a very light band anchored around the base of the rig or sturdy object. While you are kneeling on the ground you grab the light band with both hands and with outstretched arms over your head with palms facing the rig and arms extending to your sides to make a *T* with your arms. Keep your torso upright, this should be a focus on your shoulders and upper back. Move your arms closer to the base of the anchor and back to entension for 5-10 reps.

(Y)This movement begins with a very light band wrapped around the base of the rig or sturdy object. While you are kneeling on the ground you grab the light band with both hands and with your arms outstretched you will make a *Y* motion where your arms end between an I and a T, with palms facing the rig. Keep your torso upright, this should be a focus on your shoulders. Move your arms closer to the base of the anchor and back to entension for 5-10 reps.

Banded Hip Stretch:This movement begins with a very light band anchored around the base of the rig or sturdy object. While you are half kneeling on the ground take the band and wrap it around the hip joint of the leg with the knee on the ground. Lean into the band for a more aggressive stretch.

Band pull-aparts across chest:  With a light resistance band, grab it with both hands in front of your chest and pull the band apart engaging your upper back, lats, and shoulders. For more resistance put hands closer together on the band, for less resistance put hands farther apart on the band.

Band pull-aparts overhead:  With a light resistance band, grab it with both hands over your head and pull the band apart, ending in a T position. Engaging your upper back, lats, and shoulders. For more resistance put hands closer together on the band, for less resistance put hands farther apart on the band.

Pallof press: Wrap a band around a rig or sturdy object about chest height. Then stand parallel to the anchor point of the resistance band and clasp the band with both hands. Make sure your torso is upright and bring your hands to the center of your chest and slowly press out. Slowly return your hands to the chest and repeat.

Banded glute brides: Wrap a band just above your knees and start in a supine position on the floor with your arms at a 45-degree angle relative to your torso. Bridge your hips up by squeezing your glutes and driving your heels into the floor. Push out slightly on the band with your knees as you bridge up. Lower your hips back to the starting position and repeat 8-15 reps.

Lat Stretch:Begin with a light band wrapped around a part of the rig above your head. Grab the band with one hand and lean back away from the rig. Hold with the right arm fully extended. For added stretch put the correlating knee on the ground. Lean into your lat muscle throughout the stretch. Hold for 0:20-1:00. Repeat on both sides.

 

Monster walks/lateral walks(for activation): For this movement, you can place a band right above the knees at the lower part of the thighs, around the legs just above the ankles, or a combination of the two. Once the band is secure, but not too tight, place your feet roughly hip-width apart. Press your hips back and bend your knees slightly to lower into a quarter squat position. Next, engage your core, keep your back flat, and take a large set forward with one foot and follow with the other. Make sure to not put too much tension on your knees and focus on using your glute muscles.

Banded squats: For this movement, you can place a band right above the knees and work on engaging your hip flexors and pressing your knees out throughout the movement. With the band around your knees, you will then proceed to perform air squats with a focus on glute and hip flexor engagement.  

Banded Good Morning (for activation): For this movement take a lighter band (compared to the strength building see below) evenly under your feet and bring it to your rest on your shoulders, make sure it is on your shoulders and not your neck. Start in a hinged position with your hips back, knees slightly bent (due to the hips being bent back), and a straight torso forward. This movement is all about the glutes and hamstrings. To come out of the bent position extend your legs and squeeze your butt until you are upright. Continue this movement for sets of 10-15 reps.

Note: Many of these movements can be scaled up for more strength-building.

Strength Building

Banded tricep extension:For this movement, you will anchor a band above your head. From here you will hold the band with both hands, palms facing inward, and arms bent to the band. Keeping elbows close to your ribs begin to extend your arms to a full lockout and then bring them back again to the start. For added resistance hold the band higher up/closer to the anchor point. Repeat for 12-20 reps.

Banded Good Morning (for strength building): For this movement take a little heavier band evenly under your feet and bring it to your rest on your shoulders, make sure it is on your shoulders and not your neck. Start in a hinged position with your hips back, knees slightly bent (due to the hips being bent back), and a straight torso forward. This movement is all about the glutes and hamstrings. To come out of the bent position extend your legs and squeeze your butt until you are upright. Continue this movement for sets of 5-10 reps.

Banded face pulls: For this movement, you will anchor a band above your head. From here you will hold the band with both hands, palms facing the ground. Step away from the rig with arms extended out, but leave some tension left on the band. Keeping your back tight shrug your shoulders and begin to pull the middle of the band to your face/chin. Repeat for 10-20 reps. For increased intensity grab the band closer to the anchor point.

Band-Assisted Pull-ups:For this movement, you will anchor a band above your head (you will need enough space to hang from the rig). From here you will hold the bar on the rig the band is attached to and place your feet into the band. From here you will perform an assisted pull-up. This is great for building pull-up strength and confidence. Perform reps til failure. For added assistance grab a thicker band. For less assistance, grab a thinner band.

Band-resisted push-ups: For this movement, you will take a band and place it around your back with the band in each palm. Then set up in a push-up position with the band around your back. From here you will perform your push-ups while also pushing again the resistance of the band. Perform 5-10 reps, add more reps depending on strength and quality.

Banded curls: With the band placed evenly under your feet, hold onto the band with both hands. Palms facing upward and arms fully extended for the beginning of the movement. Begin to "curl" or bend at the elbows while keeping elbows tight to the ribs. Once you've brought your hands up to your chest guide them back down to extension. Keep your torso upright and isolate the movement to just your arms. Repeat for 10-15 reps.

Final Thoughts

These are just some of the many movements and variations you can do with just a handful of resistance bands. Even if you only have one or two bands you can always adjust rep schemes and your hand position on the bands to increase or decrease the intensity of the movement.

Many barbell and dumbbell movements can also be subbed for a banded alternative that is great for recovery or if you can't make it to the gym. Resistance bands are really one of the most versatile pieces of equipment you can own.


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