The most underrated piece of exercise equipment of all time:
The stretchy band.
Here’re 10 band-based exercises you can use to get jacked:
The stretchy band.
Here’re 10 band-based exercises you can use to get jacked:
🔷 Monster Walk
• Band around ankles (or feet)
• Step one leg out to side stretching band
• Bring other leg back
• Reverse directions
• Band around ankles (or feet)
• Step one leg out to side stretching band
• Bring other leg back
• Reverse directions
🔷 Hip Thrusters
• Band around waist
• Hold down onto ground with both hands
• Squeeze glutes as hips rise
• Band around waist
• Hold down onto ground with both hands
• Squeeze glutes as hips rise
🔷 Hamstring Curl
• Band around ankles
• Lie on your belly
• Bend at the knee (one at a time)
• Switch sides
• Band around ankles
• Lie on your belly
• Bend at the knee (one at a time)
• Switch sides
🔷 High Knees
• Band around midfoot
• Balance on 1 foot (hold onto wall if needed)
• Band around midfoot
• Balance on 1 foot (hold onto wall if needed)
🔷 Push-Ups
• Band around back
• Hold down onto ground with both hands
• Keep elbows in close to the body
• Band around back
• Hold down onto ground with both hands
• Keep elbows in close to the body
🔷 Deadlift
• Band underneath mid-foot
• Keep back flat and straight
• Don’t hyperextend at top
• Band underneath mid-foot
• Keep back flat and straight
• Don’t hyperextend at top
🔷 Bent Over Row
• Band underneath mid-foot
• Keep back straight and eyes up
• Pull elbows close to the body
• Band underneath mid-foot
• Keep back straight and eyes up
• Pull elbows close to the body
🔷 Squat
• Band underneath mid-foot
• Go as low as comfortable
• NOTE: I used a longer different set of bands
• Band underneath mid-foot
• Go as low as comfortable
• NOTE: I used a longer different set of bands
🔷 Clam Shells
• Band around just above the knees
• Lie on side with knees bent
• Rotate top leg up
• Reverse sides
• Band around just above the knees
• Lie on side with knees bent
• Rotate top leg up
• Reverse sides
🔷 Single Leg Hip Extensions
• Band around ankles
• Stand up straight
• Balance on 1 foot (hold onto wall if needed)
• Pull floating leg backwards (squeeze glutes)
• Band around ankles
• Stand up straight
• Balance on 1 foot (hold onto wall if needed)
• Pull floating leg backwards (squeeze glutes)
Do each exercise:
• 1-3x/week
• 1-3 sets
• 5-30 reps
Maintain control at all times and build your strength gradually.
• 1-3x/week
• 1-3 sets
• 5-30 reps
Maintain control at all times and build your strength gradually.
That's it! Thanks for reading my thread.
If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
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If you enjoyed this, 2 requests:
1. Follow me @singhcredible to become a great runner & athlete.
2. Share this thread so others can read it.
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