I usually wake up every day at about 5:30 A.M. and do a 1/2 hour of cardio exercise, which may include walking at an incline for X amount of time, or it could include Hit Interval training. I sprint for a minute and then rest for a minute. I like to switch it up to keep it fresh and exiting, something for me to look forward to in the morning waking up.
One thing I especially love about the resistance band is that it’s lightweight, doesn’t take up a lot of space, and I can take it anywhere with me.
Recommended – 3 sets of 10 to 15 reps
Single Leg Romanian Dead Lift (RDL)
- Develops single-leg strength to be explosive off of both legs.
- Focuses on your posterior chain (glutes and hamstrings), and core and helps to eliminate imbalances of the body while improving stability, which helps prevent injury.
Step 1 – Focus on a fixed point approximately 10 feet in front of you
Step 2 – Balance on your right leg
Step 3 – Sit your hips back, allowing your right leg to slightly bend, while your left leg is straight and remains elevated throughout the rep
Step 4 – Keeping your back flat and left leg straight, continue to bend at the waist until your upper body is parallel to the ground
Step 5 – Drive through your heel and push your hips forward to stand up to the starting position and repeat
Horizontal Arm Extensions
- Strengthens the upper back, shoulder, and arm muscles.
Step 1 – Maintaining a straight back, place resistance bands on your wrists and raise your arms in front of you to shoulder height
Step 2 – With a slight bend in your arms, squeeze your shoulder blades together while pulling your arms out to the side
Step 3 – Hold the position for approximately three seconds
Step 4 – Slowly return to the starting position and repeat.
- Strengthens quads, glutes, abductors, adductors
Step 1 – Standing shoulder width apart, place the resistance band above or below the knees, or at your ankles
Step 2 – Keeping your left leg straight, step your right foot out to the side while simultaneously pushing your hips back. Your upper body must remain engaged (i.e. straight back, chest lifted, core tight)
Step 3 – Hold the lunge for approximately three seconds
Step 4 – Drive through your right heel to push yourself back into the starting position and repeat.
Lateral Lunge STRETCH
Stretching is critical to keep the muscles flexible, strong, and healthy. Without stretching, muscles shorten and become tight, resulting in injury. Improvements in physical performance and activity will be seen with time, but it may take weeks to months to become and remain flexible – remember to stretch daily!
Standing Glute Kickback
- Strengthens and isolates the glutes. Secondary muscles that are strengthened are your hamstrings and calves
Step 1 – Place resistance band at your ankles
Step 2 – With your hands at your chest and feet shoulder width apart, balance on your left leg and place your right foot on the ground, about an inch behind your left
Step 3 – Slightly bend your left knee, and drive your weight through your left heel
Step 4 – Engage your core and with your right leg straight, kick back until resistance is felt and your right glute is engaged
Step 5 – Return your right leg to the starting position and repeat
Single Arm Tricep Extension
- Strengthens triceps and core
Step 1 – Hold the band in each hand, standing shoulder width apart
Step 2 – Cross your left arm over so that your hand is resting against your right shoulder, keeping a straight back and core engaged
Step 3 – With your right hand in a pronated grip (palm facing the ground), and bent at approximately 90 degrees, pull the band down so that your upper arm and elbow are extended and next to the side of your body TIP Only your forearm should move, while your upper arm remains stationary
Step 4 – Squeeze the tricep and hold for approximately three seconds
Step 5 – Slowly return your right arm to the starting position and repeat.